The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 60 something. It was nice out 👌
Disclaimer: Push yourself, don’t hurt yourself
LBAC Forward 10 IC
LBAC Reverse 10 IC
Don Quixotes 5 IC
Cusack rucks from the yield sign to the hydrant (~200 yds). If you drop the ruck you stop. Walk the whole distance with ruck overhead.
From hydrant to palm trees, “without straps”- PAX choice.
At the palms:
Alternating bear crawls and lunge walks.
Mosey around the circle to stretch back out.
At the palms. Climb the ladder. Ruck swings (1 at the first palm, 2 at the 2nd palm, etc up to 13 at the 13th palm) with Cusack lunge walks between the palms.
Mosey back to the start point.
20x Curls for the girls on Q
25x flutter kicks I/C
15x WW1 sit-ups on Q
Announcements: Hot Tub is still collecting shoes this month
Prayers and BOM :
Prayers for health and well being for Defib’s grandparents and for his old roommate Pat Ward
Workout: “Simple but not easy”
Focus on form
Wreck It Ralph is the real deal Q Holyfield! This BC was great. It would have plenty suckfilled without a Ruck!