The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
SSH: 20 – IC
TTT: 17 -IC
Don Quixote: 4 – IC
LBAC: 10 Forward – IC, 10 Backward – IC
T Claps: 10 – IC
Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor one of our own, Hospice (Skip Williams). Skip is what F3 is all about. Always encouraging others. Always has a positive attitude. When he was diagnosed with a heart issue he was told it was difficult to diagnose, because he was in such good shape. He was told most people with his condition could not walk up a flight of stairs without running out of breath. Skip was still coming to boot camps.
The Hero Workout:
– 20 Curls for my wife
– 20 Overhead Presses
– 20 Tricep Dips
– 20 Step-Ups
– .30 Mile Run
Namerama: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy, Milton
Announcements: Summerville Christmas Parade (12/8), Christmas Party (11/12) – Oak Rd Brewery
Devo: Keep training for life. You never know when you will need it.