July Cardic

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm and muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

The Thang:
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

Numberama: 4

Namerama: Easy In, Fish n Chips, Snips, Waldo

Pledge and COT

Announcements: Saturday’s rotating workout is at the Jones

Devo:  I echoed a point I heard from the Guild yesterday…You can push yourself in more ways than just physically.  Most people join F3 to see fitness gains, but many of us have made gains in areas of leadership, to extend our social networks, and plenty of other things away from half marathons and ruck events.  So look for areas to improve yourself, not just on the fitness end, but in all aspects of life.

Moleskin: At its core, the Cardiac is a chance to test your gains…are you improving over your former self from the last time you did the Cardiac.  But even if you aren’t physically 100% or able to push for the record, the Cardiac always allows you to get a good workout in, and often some good 2nd F as we spend most of the time together at the entrance to the traffic circle.  Some good conversation was had as we got through our rounds, and even though the Cardiac isn’t anyone’s favorite workout, I know we benefited from being there this morning.