The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership
Conditions: 67 and a light sprinkle. But we were in the picnic shelter 😄
FNGs: No FNGs, but Gumbo is 2 for 2!
Disclaimer: Given, Modify as needed!
Straight to the Thang!
This Q was brought to us by ruck.beer 🎒🍺
12 Days of Ruckmas Workout
This workout is to be performed in the order of the 12 Days of Christmas. And, yes, that means you follow the pattern of day 1, day 2-1, day 3-2-1, day 4-3-2-1, etc.
The workout should be with ruck-on or being held for all movements except #6 and #9.
The workout is as follows:
1 Push-up with your heavy ruck on.
2 Simple Squats.
3 Overhead Presses.
5 Foooouuuurrrrr Count flutter kicks.
6 Body weight push-ups.
7 Rucks a thrusting.
8 Front hold lunges.
9 Standard sit-ups.
10 Rucks a curling.
11 Mountain Climbers.
12 Monkey Humpers.
We made it to day 11
Sorry Mary, No time
Namerama And Pledge: Done
Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope
Prayers and BOM :
Devo: None today, but Gumbo talked to me about learning to be ok with being uncomfortable from his time in The Army 🙏🇺🇸
For some reason the rain always reminds of this workout. It’s a good one. I like to complain about the lunges and the manmakers/8 count body builders 😅. Gumbo is 2 for 2! Way to go man!