Bessy Mae – The October Running of the Hero

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

Conditions: Nice

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker: 10 – IC

Little Baby Arm Circles (Forward): 10 – IC

Little Baby Arm Circles (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 10 -IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor Flo’s grandmother, Bessy Mae. 

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: 6

Namerama: Peg, Kiwi, Schrute, Fanny Pack, Flo, Milton

Announcements: 

COT

Devo: 

Moleskin: