The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold, a little breezy, but luckily dry
COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC x12 IC forward; LBAC x12 IC backward; SSH x5 IC
-Indian Run down to the big baseballs at the front of the park
-Burpees x10 – then run around the parking lot by the baseball fields and return to the big baseballs
-Inclined Merkins x15 on the small wall – then run the same loop as above
-WW2 Sit-ups x20 – then run the same loop
-Scorpion Dry Docks x15 – then run the same loop
-Repeat the four exercises above, with the run between each one, for about 25 minutes.
-People’s Chair on the big wall for as long as you can….Defib lasted the longest.
-Mosey back to the flag
Mary: LBCs x40 IC; Slow LBCs x20 IC; Fast LBCs x10 IC
Namerama: Easy In, Chum, Defib, Manana, Waldo
Pledge and COT
Announcements: Ruck for Hunger on Nov. 16; Summerville Christmas Parade on Dec. 8; F3 Christmas Party @ Oak Road Brewery on Dec. 12
Devo: If bounty hunters can have a code of honor between themselves, so can we. Follow the Golden Rule. Don’t be a dick.
Moleskin: My nerd side took over after watching the debut of the Mandalorian on Disney+ this week, so I had a bounty hunter inspired workout today. I found that F3 CarPex (in Cary & Apex, NC) has an AO called Bounty Hunters, and that AO has a quarterly fitness test called the Sharknado. I modified it slightly, but I decided to bring the Sharknado to Bedrock and it is definitely in the same family tree as our beloved Cardiac fitness test. We had a small group, but I think we got some good work in, and as always, some solid mumble chatter.