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

Conditions: Approximately 59 degrees, perfect morning to get the week started off right

FNGs: none, disclaimer still given

COP:

• Thru the Tunnel 10x IC
• Imperial Walker 10x IC
• LBAC’s 10x IC F/R
• T-Claps 20x IC

The Thang:

• Mosey to the cage.
• Each PAX grab the following:
  • 1 medium size tire or one at your own risk
  • 1 block
• Using the tire first, we lined them up facing Hickory St and proceeded to do the following:
  
  • Flip tire 10x and sprint to the end of the Armory and do 5x burpees, then sprint back to tire and flip it back 10x.
    • Plank on block until the six is in. Rinse and repeat 1 more time.
  • Shoulder Shrugs inside tire 15x IC. Rinse and repeat 1 more time.
  • Lateral Jump Burpee 5x.
    • PAX start on one side of the tire and jump laterally onto the tire, then to the other side and do a burpee. Then you go back the way you came and do a burpee. Once you get to where you started, that is 1.
  • Stow tire
  • 5x pull ups
• Next we used the blocks and did the following:
  • Curls for the Girls 20x IC
  • Tricep Extensions 15x on Q
  • Merkins on block 10x IC
  • Rinse and repeat the above for 1 more set.
  • Stow blocks and grab 2 bricks
  • 5x pull ups
• Lastly, we went to the wall and used the bricks. The following were completed:
  • Tempo Curls while holding Al Gore 15x IC (6 count cadence – up 1, 2, 3 and down 4, 5, 6)
  • Tempo Overhead Press x15 IC (6 count cadence – up 1, 2, 3 and down 4, 5, 6)
  • Rinse and repeat the above for 1 more set.
  • Stow bricks.
  • 5x pull ups
  • Plank until the six is in.
  • 5x pull ups
• Mosey back to the flag.

Mary:

• Mary was completed in 3 rotations beginning with 15 reps, then 10 reps, then 5 reps.
  • Seal Sit-ups on Q
  • LBC’s IC
  • American Hammers IC
  • WWI Sit-ups on Q

Numberama: 14

Namerama: Hotwire, Minivan, Peg, Lake Effect (Respect), X Ray (Respect), Forrest, Bob Jones (Respect), High Stick, 50-50, Shortcake (ruck), Magoo, Belding, Bee Wax

Pledge and COT

Announcements:

• Mud Run 5/19
• Peyton’s Wacky and Wild 3/10
• Palmetto 200 3/23-3/24
• GoRuck HTL 6/1-6/3

Moleskin: YHC has made it a goal of his to Q each AO at least once this year and the first one this month was Faultline (this is YHC’s debut Q at Faultline). This is only made possible when the M is off from work as it is logistically impossible for him to even make it there and back in time. The PAX did not disappoint this morning and gave it all they had.

Some mumble chatter from Shortcake with his ruck and trying to defy physics. If you weren’t there then you wouldn’t get it.

T-Claps to Peg for the SCS. Definitely needed that extra push this morning. Great work to all the PAX!