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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

011’s Modified MARSOC Short Card Comes To Bedrock

  • When: 20181030
  • QIC: Defib
  • The PAX: Fish N’ Chips, Cheech, Show Me, Cliffhanger (Respect), Yo Adrian (Respect), Corn Fed, Defib


2018-10-31 by Defib Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: upper 40s, clear and low humidity; Pretty dang good 👌

FNGs: No FNGs

Disclaimer: Given

COP:

SSH 25 IC

The Thang:

Everyone get a block!

alldayruckoff.com posted Doug Schwerin’s (AKA 011; the lone finisher of GORUCK Selection 020) Modified MARSOC Short Card Workout. So we did a modified version of it this morning 😄 #selectiontraining

1. 30 hand release Push-Ups on Q

2. 30 Air Squats / Overhead Squats on Q

3. 30 Crunches IC

4. 10 Burpees IC

5. 30 Overhead press in Q

6. 15 Push-Ups IC

7. 30 Mountain Climbers IC

8. 30 Flutter Kicks IC

9. 10 Burpees IC

Slow Mosey 100yds to the lightpost and back

10. 30 Single Arm block Swings (15 Each Arm) OYO

11. 30 Thrusters on Q

12. 30 Starburst Jacks on Q

13. 30 Flutter Kicks IC

14. 10 8-Count Body Builders IC

100 yd farmers carry with block in one hand. 100 yd farmers carry with block in other hand.

15. 30 upright rows on Q

16. 30 Thrusters on Q

17. 30 Lunges IC

18. 30 Hello Dollies IC

19. 10 8-Count Body Builders IC

20. 30 American Hammers IC

Stow blocks

Mary: 30 Pickle Pounders IC

Numberama: 7

Namerama, Pledge: Done

Announcements:

Hot Tub is still collecting to shoes until the end of October.

Prayers and BOM : 

Prayers for Dri Primes upcoming shoulder surgery on 11/5. Prayers that everything turns out the best that it can!

Prayers for the health of all our F3 brothers and their injuries that are on the mend.

Unspokens

Devo:

“Pray not for easy lives, pray to be stronger men” – John F l. Kennedy

If you want something, work hard to get it

Moleskin:  

This workout is a struggle bus, but I like it! T claps to Corn Fed because this is the second time he did this Q! I apologized in advance and he took it in stride and said, “That’s all right, at least I know what’s coming” What a stud!

 

Filed Under: Bedrock Tagged With: Cheech, Cliffhanger, Corn Fed, Defib, Fish N Chips, Show Me, Yo Adrian

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