The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Post-tropical…warm/muggy, but slightly better than it had been for recent workouts.
COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x10 IC; LBAC (forward & backward x12 IC); Run around dirt parking lot.
-The Pax spread out around the traffic circle, facing the middle…get into a basketball defensive stance, then side shuffle to the right, then on Q, go to the left. Repeat a handful of times on Q.
-Run to the bridge OYO, then Bernie Sanders across the bridge, then jailbreak to the big baseballs.
-At the small wall…Box Jumps x10 OYO (or modify to step-ups), and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x5 OYO.
-Side shuffle to the parking lot near the entrance to the park, switching the direction you are facing every 5 shuffles or so.
-Round-About 11s….Starting on one side of the parking lot do 10 Bobby Hurley, on the other side do 1 High Knees IC. Run counter-clockwise around the parking lot to avoid running into each other. Decrease the Bobby Hurleys -1 and increase the High Knees +1 on each rep until you get to 1 Bobby Hurley and 10 High Knees IC.
-Mosey back to the small wall. Box Jumps (or step ups) x5 OYO, and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x3 OYO.
-Bernie Sanders back to the flag (that’s a long way when running backwards)
Mary: LBCs x31 IC; Heel Touches x31 IC
Namerama: Easy In, Mad Dog, Repo, Sakrete, High Stick, Spooky, Wambach, Fish N Chips, Waldo
Pledge and COT
Announcements: Bedrock is hosting the rotating Saturday Q on the Aug 8th…Repo’s run for Camp Hands of Hope is August 29.
Devo: It’s fine to fight and advocate for what is yours or what you feel you deserve, but don’t let that be fueled by jealousy of others.
Moleskin: Six months ago to the day, I did a basketball conditioning workout, and I liked it so much that I brought it back (with slight modifications) today. Great cardio and leg beat-down. I feel like the pax got their money’s worth. In classic Bedrock fashion, we only had 2 HCs, yet we ended up with 9 men.