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

Conditions: Clear in the 60’s

FNGs: None

COP: SSH x25 IC; TTT x10 IC; LBAC forward & backward OYO

The Thang:

Each member of PAX either had a Ruck or a block and gathered at the yield sign.  PAX Mountain consist of the following exercises:

At yield sign, 20 Flutter Kick IC with ruck/block above chest.
Mosey to parking lot spaces next to picnic shelter.
Perform Bear Square – bear crawl forward down left of parking spot, right across the top, backwards down the spot, the left to where the square started.
20 Mericans Single Count
Bear square around parking spot
20 WW1 Situps w/ruck or block
Mosey back to yield sign.

This is one round.  PAX continued rounds until time was called.

Mary: Not during Beast week.

Numberama: 17

Namerama: Manana, Fish N Chips, Space Balls, Masterload, Creeper, Century, Tinder, Amnesia, Three’s Company, Placebo, Splinter, Pretzel, Microwave, Easy In, Stalker, Old Flame, Milton

Pledge and COT

Announcements: Upcoming Beast Fortnight workouts.

Devo: You don’t get old and stop playing, you stop playing and get old.  F3 is a great outlet to “play”.  The brotherhood and competition is a great way to stay youthful.

Conditions: Low 70’s

FNG: None

COP: None

The Thang: PAX rucked their way to the bridge and performed the following exercises:

Squat x10 OYO
Ruck Swings x10 OQ

PAX then lunge walked their way from one end of the bridge to the other, before continuing to ruck to the upper parking lot, through the gate, to the concreate stadium seating.  Each member of PAX spread out along the bottom row and performed Step-Ups x5 each leg, and Squats x10, before moving to the next row.  There were three rows total.  PAX then made a lap around the building until all PAX were finished.

PAX then rucked along the backside of the park passing the traffic circles, stopping at the palm trees.  At the first set of palm trees, PAX performed 1 Curl for the Girls.  At the second, they performed 2 Curls for the Girls, etc.  There were 12 trees, and 12 sets of Curls for the Girls.

PAX then rucked to the wiffle ball field and lined up at home plate.  The exercises were as follows:

Home Plate – Squats x10 OYO
First – Ruck Swings x10 OYO
Second – Overhead Press x10 OYO
Third – Curls for the Girls x10 OYO

Then PAX made their way back to home plate before taking a lap around the field.  Once all PAX were finished, they rucked from the field, down the bridge, left around traffic circle, then back to the flag.

Mary: LBC x20 IC and Flutter Kicks x20 IC

Numberama: 6

Namearama: Manana, Wreck-it-Ralph, Defib, Cornwallis, Easy In, Mayhem

Pledge & COT: Complete

Devo: Always be prepared for what life throws at you, like having 6 members of PAX instead of the 1 or 2 you expected.  Also, old keys often do not open new locks.  You may think you have a plan of attack for an issue due to past experiences, but often you have to change your methods.

Announcements: Saturday workout and upcoming events.

Moleskin: Nice to see Defib back in action.  Kudos to him for lapping everyone in their ruck around the ball field, and deciding to do Merican’s IC while the other PAX did LBCs.  Also, kudos to everyone who showed up this morning.  Having 6 PAX for a Friday Magnitude is a big deal when YHC expected to be alone, or have one maybe two PAX show up.