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

Conditions: 73, clear, 92% humidity, not terrible

FNGs: No FNGs

Disclaimer: Said to myself, push yourself but don’t die

COP:

Straight to the thang

The Thang:

Ruck around the parking lot to wait close to the flag incase anyone shows up late.

Ruck the AO: 100 paces “fast”, 50 paces “slow”.

Mary: 

LBC 20 IC

American Hammers 20 IC

Iron Crosses 20 IC

Rinse and Repeat for 5 minutes until time called

Numberama: 1

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Prayers and BOM : 

Prayers for my M, me, and our marriage

Prayers for our country, prayers for everyone’s health, prayers for everyone’s safety, prayers for hearts to be softened and ears to be open.

Devo:

Failure is not a destination.

Moleskin:  

I do have concerns about how my knees will do with “ruck running” but I felt really good. At some points the fast pace was as easy as just running without a ruck.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

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

Conditions: 73, clear, 92% humidity, not terrible

FNGs: No FNGs

Disclaimer: Said to myself, push yourself but don’t die

COP:

Straight to the thang

The Thang:

The Thang:

The Robbie Miller Half WOD

The Robbie Miller Half WOD is as follows.

• 12 Rounds
  • 6 x 33 Foot Shuttle Run (One Way, 3 Round Trips Total)
  • 6 x Burpee Squats (Full Burpee with Jump followed by Squat)
  • 6 x 4 Ct Mountain Climbers
  • 6 x Rucksack Getups

RINSE AND REPEAT AMRAP until time is called

Mary: 

None today

Numberama: 1

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Prayers and BOM : 

Prayers for my M, me, and our marriage

Devo:

Don’t isolate, find strength in your community.

Moleskin:  

6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps, 6 reps….. when I wanted to quick I just told myself that it’s just 6 more reps 😅 #justkeepmoving

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

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

Conditions: 69, clear, 97% humidity

FNGs: No FNGs

Disclaimer: Said to myself, push yourself but don’t die

COP:

Straight to the thang

The Thang:

10 Dammits

20 Merkins with a ruck

30 squats with a ruck

RINSE AND REPEAT until time is called

Mary: 

None today

Numberama: 1

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Prayers and BOM : 

Prayers for my M, me, and our marriage

Devo:

Focus on form, don’t cheat yourself, form is importanter

Moleskin:  

I’m having a hard time with my focus with my stresses about my marriage. Still got in lots of work today, but spent too much time resting between movements. I appreciate ruck workouts because things get hard fast. I get to dark places sooner; I want to stop or I want to quit; I want to take off the ruck. But I keep going, I keep my form, I keep my ruck and I’m better for it. Since I don’t lift weights or go to a gym, this is my opportunity for gains in strength and size. Success is when opportunity meets preparation. I want to stay prepared for whenever opportunity comes my way.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101