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

Conditions: 68, 97% Humidity, Astroturf was soggy

FNGs: 1 FNG! Michael Cook, 57

Disclaimer: Push yourself, don’t hurt yourself. Modify as needed

COP:

Straight to the Thang!

The Thang:

Grab a block for our FNG and head out to the Wiffleball field!

1st base: Curls for the Girls 15 on Q, Cusack to next base
2nd base: Squats 15 on Q, Cusack to next base
3rd base: Hand release Merkins 15 on Q, Cusack to next base
Home Plate: Squats 15 on Q, Cusack to next base

Repeat the bases with the same exercise doing 14 reps, still Cusacking between bases.
Repeat the bases with the same exercise doing 13 reps, still Cusacking between bases.
Repeat the bases with the same exercise doing 12 reps, still Cusacking between bases.

Move out to the road then Cusack to the flag, only move if everyone’s block is up. Move out again once everyone’s block is up

Stow block then time for Mary!

Mary: 

LBC 20 IC
Dying Cockroach 20 IC
Iron Cross 20 on Qn Q
Rinse and Repeat until Time is called

Numberama: 3

Namerama And Pledge: ✅

Announcements, Prayers, BOM: ✅ 🙏

Devo: none today, spent the extra time naming Achilles

Moleskin:  

YHC was ready to work out by my lonely self when 2 vehicles rolled in with just a minute or two before 0500 and one of the faces was a new face; we had ourselves an FNG! Michael Cook was in line to vote yesterday and a guy beside him in line was talking about F3. He couldn’t remember the guy’s name, but he was tall and told him that it’s been a while since he’s been to an F3 workout. Our FNG was trimming branches from a tree some months ago and fell off the tree hurting his back and his heel. His activities have been limited because of his back and especially his heel and thus Gruber came up with Achilles! And add that Achilles is 57 years old and did every single rep that we did on his first day. I was impressed! And I hope he didn’t get too sore and that he’ll come back!

“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