Legs, shoulders, and sandbags

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

Conditions: 40s and clear.

FNGs: No FNGs, but it’s worth mentioning that Popeye’s first post was Monday and he’s posted 4 out of the last 5 days! (Tiger was there for 3 of them, but work Wore him out too much to make it today)

Ruckers: Marco, Dri Prime, Wreck It Ralph, Defib

Disclaimer: Given

COP:

Squats 20 IC

Alt shoulder taps 20IC

*arms up and if they come down we do Burpees

LBAC F & B 10 IC

shoulder taps 15 IC

Moroccan night club 20IC

Tclaps 25 IC

*arms down! No Burpees!

Lt dans 10 IC

Mtn climbers 20IC

The Thang:

Sandbag Relay: cones were set 18 – 20 yards apart. Each Pax set up shop at a cone. Coupons started at one end of the line and Pax would carry each coupon from their cone to the next cone and once all coupons were  moved, circle up at the end of the line.

Coupons: 80# sandbag, 60# sandbag, 40# sandbag, and an unnecessarily heavy cinder block! (Which is what Popeye used for his exercises)

Super 22’s! (With a set of 2 exercise, complete 1 rep and 1 rep, then 2 reps and 2 reps, 3 reps and 3 reps, etc)

reps 1 to 15 were Good Mornings and Overhead press. YHC audibled for reps 16, 17, 18 to be squats and OHP. Super 22s were cut short to make time for another sandbag relay back to the flag and Mary

Mary: 

6 minutes of Mary with 6 reps, 6 reps, and 6 reps; rinsed and repeated 6 times to complete the ab complex: Iron crosses, damn its, WWI sit-ups

Numberama: 5

Namerama And Pledge: Done

Announcements:

YHC has arthroscopic knee surgery next Thursday!

Prayers and BOM : 

Prayers for Splinter’s M’s health and for Splinter and their family.

Prayers for YHC’s marriage and knee

Devo:

We all wear “masks” and don’t let many, if any, know the real us. Find people who you can reveal the real you to. We might not even know the real us until we find these people who know our darkest secrets and fears but stay beside us and fight for us.

Moleskin:  

It’s been a long time since I had the Q and I again realized that time flies when I have the Q…. or were we just having too much fun… 😂😅

T claps to Popeye for posting at all Magnitude and Bedrock BCs this week! His First post was just Monday! Strong work!