Simple Not Simple at The Jones

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

Conditions: Warm – It’s Spring Time In November

FNGs: None

COP:

• SSH 15X’s IC
• LBAC 10X’s IC forward and backward

The Thang: There was no scheduled Q for today so I stepped in and delivered a “Simple” beatdown.

• 4 Simple Exercises
  • Run for 2 Minutes around the track then execute the following
  • 10x’s Burpees IC
  • 10x’s Squats OQ
  • 10x’s WWI Situps OQ
  • Did 4 Rounds for approximately 1.5 miles

The initial goal was to do this for 35-40 Minutes and then YHC was attacked by cockleburs. After picking off what seemed like at least one of them and running some more YHC decided to un-simplify things by grabbing some coupons:

• Grab 2 blocks each
  • Farmer Carry for 100 Meters
  • CUSAC One block back 100 Meters to shed
• Line up at 100M mark head back to block by doing:
  • 5 Merkins then Bear Crawl 10 Meters repeat 3x’s
  • 5 Merkins then Lunge 10 Meters repeat 6x’s
• Grab Block
  • 5 Incline Merkins then lunge walk 10 Meters
  • 5 Decline Merkins then lunge walk 10 Meters
  • CUSAC block remaining 20 Meters to shed

Mary:

WWI Situps – 65x’s OQ

Numberama: 5

Namerama: Cisco, Hard Drive, Luigi, Suave, Greenbags

Pledge and COT – Done

Announcements: Done

Devo: Pax each shared one thing that they were grateful for at that moment!

Moleskin:   YHC has a goal to visit 12 AO’s in the month of November and had the day off which made it a perfect day to visit The Jones and do an unplanned Q.