The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Mid 70s, not moist, but a little foggy
COP: TTT, LBAC front, back and wide
we ran two miles, every 1/4 mile, we did these things:
- 10 Merkins IC
- 10 Derkins IC
- 10 Irkins IC
- 5 toes to bar and/or keehighs
- 10 burpees (thanks train)
- 20 count of BTTW
- 20 Count of Wall Crappers
- 20 step-ups IC (10 each leg)
- WWI Situps – 10
- WWII Situps – 10
- 6″ of pain for 60 seconds
- flutter kicks IC – 25
- one minute plank
Namerama: LottaLove, HardDrive, Mrs.Potts, DMT
Pledge and COT
Announcements: remembering those that lost their lives 18 years ago the day before. Keeping our brothers and sisters impacted by this in any way in our thoughts remembering this.
Devo: Love others as you would love yourself, don’t ever assume someone is having a better day than you are and treat them as if you can make it better.
Moleskin: All PAX pushed hard today, and DMT had to ask for suggestions to what to do next because we ran the two miles so damn fast. Shared our stories of where we were and what we were doing when the first and second towers were attacked on 9/11