The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold, upper 30s
COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC x12 IC forward; LBAC x12 IC backward
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the light pole and back….repeat for 40 minutes
Mary: N/A on Cardiac Day
Namerama: Easy In, High Stick, Defib, Waldo
Pledge and COT
Announcements: Thanksgiving Convergence on Nov. 28; Summerville Christmas Parade on Dec. 8; F3 Christmas Party @ Oak Road Brewery on Dec. 12
Devo: The Cardiac isn’t fun in the moment, but you always feel good after it is completed….just like many other difficult tasks in your life.
Moleskin: Light crowd for the Cardiac, but we had a good time. Shout out to Mañana for bringing the Silencer Flag despite not staying for the workout as he recovers from his GrowRuck Heavy.