The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward OYO), slow mosey around the parking lot.
Each man grabs a cinder block, and then I divided the Pax into groups of 3 (though I had to have two groups of 4 due to having 17 Pax). At all times during the workout, one member of your group will be carrying, one will be running, and one will be exercising. The ‘carrying’ member will transport two cinder blocks around the dirt parking lot. While he is doing that, another member of the team will be running sprints between the entrance of the dirt parking lot, and the light pole on the right. The third member of the group will be performing an exercise. Once the block carrier returns, trade places so that all members will go through a cycle of Carrying/Running/Exercising. Once all members have completed the first exercise, they move onto the next. The exercises were:
-Flutter Kicks w/ the block
-Curls for the Girls
And then we ran out of time.
Mary: 10 Burpees OYO in tribute to a broken cinder block; LBC x37 IC
Namerama: Wreck-It Ralph, Sakrete, Fish N Chips, Snooki, Streaker, Double Trouble, Peg (Respect), Loose Nuts, Chum, Prius (Respect), Yo Adrian (Respect), Benefits, Flanders, Splinter, Mayhem, City Slicker, Waldo
Pledge and COT
Announcements: Father’s Day Convergence will be on June 15 along w/ an event at Shortcake’s farm at 1pm. Bring 2.0s to the workout, and bring 2.0s and Ms to the event at the farm.
Devo: Even a day removed from Memorial Day, do not forget the purpose of the day…to honor the men/women that paid the ultimate price in service to our Nation.
Moleskin: YHC really doesn’t like carrying cinder blocks. I especially don’t like to carry two at a time. But for some reason, I felt like we needed a workout that incorporated a lot of cinder block carrying. Unfortunately, not all cinder blocks involved in the workout made it out alive. We had one casualty, and we made sure to pay tribute with 10 burpees. Hopefully all of the Pax got a good workout today so that the cinder block’s life wasn’t lost in vain.