The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Thicc. 75, Real Feel 82.
COP: An old standard to get our hearts and minds right.
OH Ruck Squats while we recite the 5 Core Principles.
- Are free of charge.
- Are open to all men.
- Are held outdoors, rain or shine, heat or cold.
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
- End with a Circle of Trust
Hold the down, call up when a PAX calls a Principle. The pain is getting shorter each time.
Go for a walk. With weight. On your back.
Slowly walk the PAX past the palm trees twice… Lull them into a false sense of security.
After the second trip past them:
Ladder- Curls for the girls 1-13 OYO, between trees- Goblet carry the ruck. Focus on getting a full range of motion. Once done, find the 6.
Take a break and slick walk down around the circle.
Rucks on, and head out.
When you get back to the front of the palm trees:
Ladder- Dammits 1-13 OYO, between the trees- sumo squats. Once done- try no to die.
Ruck back to the flag.
Mary: Foudn her in the palm trees.
Namerama: Wreck-It Ralph, Defib, Repo, Gypsy, Dri-Prime, Swinger
Pledge and COT
Announcements: Repo has a virtual birthday run coming up. July’s Ruck Club callout is the Ice Cream ruck- Do it in small groups, but have fun! Use code Summer 2020 for 30% off events through the end of July. F3 10 Year Anniversary in Wilmington, NC f310year.com/
Moleskin: While the time taken at the beginning to remember the 5 core principles is getting shorter, it helps the YHC re-center for the morning’s workout. There’s nothing in the Core Principles about YOU. It’s not about you, it’s about the guy to your left and your right. Never above or below, but always beside.