The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold as hell. Wet from the rain last night and cold. It was damn cold.
FNGs: None today because it was too damn cold.
COP: TTT x 15 IC; 15 LBAC Forward and reverse IC; 15 Over head clap IC; 15 morracan night clubs IC; 20 calf raises IC; 15 squats IC
Thunderstruck plank merkins. Play AC/DC Thunderstruck and hold plank until they say Thunder in the song and execute a merkin. If plank is broken at any point run down to the light pole on the right and back and jump back in.
Grab a block and assemble by the yield sign heading away from the circle. Partner up. Partner 1 begins farmers carry (both blocks) towards the baseballs at the entrance. Partner 2 runs to the baseballs and back to Partner 1. Both partners execute 5 burpees and switch.
Once both partners get to the baseballs track back and bring the six in.
The next part will be OYO no partners.
5 overhead press. 5 squats (with or without a block), 5 flutter kick with block overhead. Run to the gate and back.
Rinse and Repeat increasing reps by 1 each time.
Continue this trend until 535.
Get back to the flag the same way you left it.
Mary: Thunderstruck plank merkins.
Namerama: Snips, Manana, Sugar Mountain, Shooter McGavin, Waldo, Chum, Easy In, Defib, Fish N Chips, Sakrete
Pledge and COT
Announcements: The Jones will be hosting Saturday BC this week. Fish still collecting clothes for donation
Devo: Over The Edge
Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. (NLT) ( James 1:19 )
Notice how the word “all” is used? No one is immune. It just takes the perfect storm for a personal situation to put you over the edge. Before you feel justified to say something damaging, remember this verse. And if you’re on the receiving end, be “quick” to forgive and “slow” to resent.
Moleskin: YHC was on time this morning. However must have been talking a little much for Chum’s liking. He yelled at me to get started. I don’t know how a guy who has Q’ed 2 BC’s in the last 2 years and maybe only attended 10 can yell at someone to get started but he did it. We had two new comers to Thunderstruck plank merkins. They don’t like it any more than the rest of you. We have a new member of the elite group of guys who has made it through the entire song without breaking plank. Easy In. Sugar was pushing to be the only one to complete the song twice in one workout. We ran out of time. Defib is an absolute monster. He nearly made it all the way to the baseballs in the time it took me to run there and back. By the end we all had steam coming off our heads. Always a pleasure to be in the center of the circle. Thanks for showing up guys and PIMW