The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: A little cooler than expected, but still muggy
COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the lightpost on the right and back….repeat for 40 minutes
Mary: N/A on Cardiac Day
Namerama: Easy In, Mayhem, Green Bags, Waldo
Pledge and COT
Announcements: Father’s Day Convergence this Saturday; Sheepdog class is about to start
Devo: When things become routine, you begin to cut corners. I had been doing that in regards to the devos at most of my Qs. I had just been rushing through that part, and simply saying ‘Don’t be a dick’ is not a devo. But the devo is part of the Q, and I’ll be better about coming up with more substantial things to say. And that can be applied to many parts of our lives. Be careful that you are skipping essential steps just because you are rushing to get something done.
Moleskin: The Cardiac is a perfect example of a ‘don’t cut corners’ type of workout. It is you against yourself. You set a baseline and you see where you stand when you try the Cardiac again and again. You’re counting your reps. You’re in charge of making sure you get through the reps correctly. We had a small group today, but we put in good work. I’m not sure how many reps Green Bags ended up with, but he definitely set the pace for the group.