The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership
Conditions: 53 cool, crisp, and breezy
FNGs: No FNGs
Disclaimer: Given. Push yourself, don’t hurt yourself
Straight to the Thang!
To the picnic tables!
Tabata was 12 seconds rest and 25 sec AMRAP. Exercise were paired so that you did exercise one for 25 sec, rested 12 sec, exercise two for 25 sec, rested 12 sec and rinsed and repeated for 5 rounds (total of 5 sets of each pair of exercises)
- Curls and OHP
- Step ups and squats
- Curls and dips
- Step ups and squats
Wreck It Ralph threw out the idea of going for a ruck around the area. My arms thought that’d be a great idea! 😂 We started walking with No Strap privileges 😈 (suitcase carry, Africa stone carry, carry on the shoulder, etc). We walked up past the wiffleball field and past the bridge going toward the actual ball fields. Rucks on once we cleared the bridge then we did an Indian Ruck back to the flag.
Iron Crosses 20 on Q
Dying Cockroaches 20 IC
LBCs 20 IC
Namerama And Pledge: ✅ 🇺🇸
Anniversary party 1/25/2020 at the Ponds
Prayers and BOM :
For Repo’s daughter as she grasps potty training. 🙏
For Repo’s M and her process with 🇺🇸Citizenship. 🙏
For Mad Dog and his Daughter as she gets evaluation and treatment for what she’s got going on medically 🙏
For app the unspokens 🙏
Decide what you want and DO THE WORK to get you there.
Fish was here at 0500 to get things started but then “modified as needed” and ran miles to get ready for the races he’s got coming up (P200 and Peyton’s Wild and Wacky). He again met up with us for Mary, pledge, and BOM. It was a quiet morning. Lots of work was being done. I stressed the importance of form and also said to work the negatives when getting fatigued. It’s hard to complain or make small talk when you’re doing AMRAP for 25 seconds and 12 seconds is barely enough time to catch your breath for the next movement let alone try to complain. Good Times 😄💪
Sakrete couldn’t make it out because he was doing a good job being a dad and a husband. The Tabata work and rest time for each exercise added up to be 37 sec which is a number he knows well. We think Chowdah HC’d to 2 AOs for this morning. Schrute drove well out of his way to the Rucking AO and it was great to see him! #whatastud I hope he comes back after today 😂
“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