The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 50s and wet from the nights’ rain
FNGs: No FNGs
Squats 10 IC
Don Quixote’s 10 IC
LBAC Forward 10 IC & back 10 IC
Shoulder Taps 10 IC
Three sandbags: 40#, 60#, 80# lay on the ground before the PAX. Their objective: pick up those sandbags, ruck some distance, put them down and do exercises. Then rinse and repeat!
8 count body builders 10 IC
Lunges 10 IC
Curls for the girls 10 on Q
Overhead press 10 on Q
It was up to the PAX who would carry which sandbag after each stop’s exercises were completed. The pace and distance rucked was dictated by the PAX carrying the 80# sandbag. That PAX was instructed to ruck as far as they could go, but stop at 100 paces if they get that far.
We made it 4 stops, then rucked back with the coupons without exercise stops.
LBCs 25 IC
Iron cross 25 on Q
Flutter Kicks 25 IC
Namerama, Pledge: Done
Thanksgiving convergence 7am Gahagan Park fields with football to follow ~8ish
Thanksgiving lunch st Splinter’s. Let him know if you’re going!
Christmas parade 12/9/18 Q’s: Saget and Mack
Christmas party 12/13/18
Prayers and BOM :
Prayers for Belator!
Prayers for everyone to have a great Thanksgiving and safe travels
Prayers for Wreck It Ralph’s shoulder
Prayers for Weewoo’s Nephew and his upcoming surgery. Prayers for that whole family
Find the beauty in Life. It’s easy to get caught up in the stresses of life. Purposefully look for and appreciate the beautiful and wonderful things in our life; no matter how small.
It was Bedpan’s Rucking and Magnitude debut! I took the Q after he messaged me about posting. Rucking some distance under the weight of sandbags and doing some PT with a ruck seemed like a good way to introduce him to this wonderful world of Rucking 🙃. #goodtimes