The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 80 degrees
FNGs: None
COP:
SSH: 15 – IC
TTT: 10 -IC
Don Quixote: 10 – IC
Terrible T’s: 10 – IC
Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes.
The Hero Workout:
– 20 Curls for my wife
– 20 Overhead Presses
– 20 Tricep Dips
– 20 Step-Ups
– .30 Mile Run
AMRAP
Numberama: 41
Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian
Announcements: July 4th convergence @ The Ditch.
Pledge
COT
Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out.