The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Moist from the rain from the day before, but slightly cooler than it has been over the last couple of weeks
COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward x10 IC), slow mosey around the parking lot.
After the warm-up, Pax gathered at the spot we normally do the Cardiac, and got the instructions for the Tabata’s being done during the workout…40 seconds of hard work, followed by 20 seconds of rest. Here were the exercises done for each Tabata:
Began the Thang:
-Mosey to wiffle ball field the back way
-Mosey to the big baseballs at the front of the park
-Mosey to the parking lot closest to the baseballs
-Roundabout 7s w/ jump-squats and hand-release merkins (same idea as typical 7s, just running around the parking lot, and doing the exercises at each end of the oval, instead of running back and forth) – Had to cut this a little short to make sure we had time for Mary…but most people got close to finishing
-Mosey back to the flag, w/ the ruckers taking the lead
Mary: Freddy Mercurys x20 IC; Heel Touches x25 IC; LBCs x40 IC
Namerama: Wambach, DeFib, Sakrete, Snooki, Swinger, Wreck-It Ralph, Gypsy, Splinter, Yo Adrian (Respect), Easy In, Waldo
Pledge and COT
Announcements: Father’s Day Convergence will be on June 15 along w/ a social & fundraising 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. 4th of July Convergence at the Ditch…Bedrock will not be open that day. LQ at Stalker’s house tonight.
Devo: Father’s Day may be a day to celebrate the one’s with us with kids, but use that day to be mindful of what it takes to be a good father, and then follow through with that throughout the year.
Moleskin: Typically, the 2nd Thursday of the month is when the Cardiac (monthly fitness test) is held at Bedrock. But this month, it has been moved to the end of the month as a part of Beast Week, so I was contractually obligated to NOT do the Cardiac. So we did not do the Cardiac. Any similarities that today’s workout had with the Cardiac were purely coincidental. Also, shout-out to Wreck-It Ralph and DeFib as they ignored my disclaimer that today’s workout wasn’t the friendliest to ruckers, and they still did it w/ their rucks on most of the time.