The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75F
FNGs: Yes. Welcome Four Stroke
COP:
- 10x Through The Tunnel – In Cadence
- 10X Imperial Walkers – In Cadence
The Thang:
Grab a block and partner up
- Dora 1-2-3
- P1 does the exercise while P2 runs to the picnic shelter with their block
- 100 Merkins (One hand on the block)
- 200 LBCs (with the block, if desired)
- 300 Goblet Squats
- Railroaders
- P1: 20 Overhead press on Q/P2: High plank. Flip flop
- P1: 20 Curls for the Girls on Q/P2: Al Gore. Flip Flop
- P1: 20 Dips/P2: Flutter Kick with block overhead. Flip Flop
- P1: 20 Bent over rows/P2: Lunges. Flip Flop
- P1: 20 Overhead press on Q/P2: High plank. Flip flop
- P1: 20 Curls for the Girls on Q/P2: Al Gore. Flip Flop
- P1: 20 Dips/P2: Flutter Kick with block overhead. Flip Flop
- P1: 20 Bent over rows/P2: Lunges. Flip Flop
Mary:
- 15 Shoulder Taps – In Cadence
- 10 Peter Parkers – In Cadence
Numberama: 24
Namerama: Boll Weevil, High Stick, Hospice, Canoli, Milton, Smokey, Goose, Adjustment, Stringbean, Space Cowboy, Fanny Pack, Suds, Muscadine, Too Much, Chowdah, Peg, Floopy, City Slicker, Mini Van, Flo, Old Flame, Grits, Four Stroke
Pledge and COT
Announcements: Hot Tub’s shoe drive
Devo: Overwhelmed from Discipline Equals Freedom, by Jocko Willink
YHC has a lot on his plate. Relocation. House purchase. New job. New team. Temporarily separated from his family. Leaving a lot of good friends. It is easy to feel defeated, overwhelmed. The darkness started to settle in.
The previous night’s reading of the above book delivered YHC a stirring calibration on how to deal with all that. That passage is below.