The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: low 70’s, humid. Not bad for what was planned. Disclaimer given.
FNGs: Eric Blanchard- Scrooge McDuck
COP: OH Squats. Hold the down position. Stand when a Core Principle of F3 is named. The PAX are getting quicker with this, I’ll need to find a new pain position.
Ruck to the clubhouse.
At the clubhouse- 300 WOD. 300 total reps. 5 exercises.
I took a cue from GORUCK and used their Cloverleaf events to build a winkie.
10- Ruck Thrusters
10- Curls for the Girls
10- Chest Press
10- Flutter Kicks IC
10 Calf raises.
Complete 2 rounds, ruck around upper parking lot
Complete 2 more rounds, ruck around double ball field
Complete 2 more rounds, ruck around bi ball field
Mary: back to the flag
Namerama: Wreck-It Ralph, Defib, Swinger, Gruber, Gypsy, Scrooge McDuck
Pledge and COT
Announcements: Ruck for Hunger coming up- family friendly! GORUCK Cloverleaf event 10/31. GORUCK Tough/Light/Star Sprint weekend 11/14-16. Find an event and get after it!
Devo: replace with devo
Moleskin: Gruber brought an FNG this morning! Eric Blanchard retired after 20 years in the military in Military Intelligence, and is currently working on his Masters in Organizational Development. He is married and has 3 kids. One of his hobbies includes coin/gold collecting at various coin shops in his travels (Hence the name- jumping into a vault full of gold!). Hope to see Scrooge McDuck out in the Gloom again soon!