The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 63, nice.
FNGs: Nah, might be for the best.
COP: 30x LBACs Ic F/R, 30x Moroccan Night Clubs IC
During the Warm-up someone mentioned that we should just do LBACs for a full BC. I took that as a challenge…
Grab Blocks, head to gravel lot.
Farmer’s Carry blocks Counter Clockwise. Ruck Shuffle Clockwise.
When you meet-
20 OH Press
20 High Pulls
20 Curls for the Girls
After 6ish sets, meet back up at the front of the lot.
30 Flutter Kicks IC, 25 Ruck Press On Q
Go for a stroll to the upper parking lot and back.
Cusack to stow blocks
Mary: 30 Dammits
Namerama: Wreck-It Ralph, Defib, Manana, Dri-Prime, Repo
Pledge and COT
Announcements: Old Flame is looking for some help this weekend for pacers with his race. Ruck for hunger 11/16, 9/11 Heroes Run 11/17, GrowRuck 11/15-17 Southern Pines, NC, Christmas Party 12/12- Oak Road Brewery, LCRC Travis Manion Foundation Legacy Project 11/2- See Facebook page for more details.
IRON PAX giving challenge- Take a look at Waldo’s Post, nad if you feel so inclined, give. If not to that particular cause, find something and do good in the hood.
Devo: Don’t be a dick.
Moleskin: As alluded to in the Pre-Blast, YHC was looking for a Blue Falcon this morning to set the tone for the workout. I had a weinke for arms, and one for legs. We were going to war-up until a PAX mentioned working one or the other. It didn’t take long for it to become arm day! The mumble chatter was on point, and it was good to see Dri-Prime back into the gloom.