The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 60s; Muggy
COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward, Backward, small circles, big circles OYO; SSH x20 IC
-Grab a block and return to the flag.
-OH Press x15 on Q; Block Press x15 on Q; Curls for the Girls x15 on Q; Squats w/ Block x15 on Q; Run around dirt parking lot
-Repeat the above for about 15 minutes, adding a rep to each exercise each time through, and replacing the parking lot run with a run to the no parking sign and back.
-Carry block to big picnic pavilion.
-OH Press x10 on Q; Block Press x10 on Q; Curls for the Girls x10 on Q; Squats w/ Block x10 on Q; Step ups x10 each leg
-Repeat the above for about 10 minutes, subtracting a rep from each exercise each time through.
-Carry block back to flag and stow block
-Ray Charles x30 IC; Slow Motion LBCs x20 IC; Flutter Kicks x20 IC; LBCs x20 on Q
Namerama: Splinter, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Chum, Flanders, Fish n Chips, Waldo
Pledge and COT
Announcements: Bedrock will host this week’s rotating Saturday workout….still need a Q. Ruck for Hunger on Nov 21. Thanksgiving convergence at Gahagan. Christmas Drop-In on Dec. 10 at Stalker’s house. Anniversary convergence/party on Jan. 9.
Devo: Gave the Bedrock mantra…DBAD
Moleskin: We had quite a few pax show up after we started, and even after Sakrete arrived. We also had a ton of chatter, making it tough to keep the Pax focused on the workout. But we still got in some work.