The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 74 degrees to start off and humid. Very very very humid
FNGs: They slept in today
COP: 3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT. 15 Hillbillies.
Run around the park the long way staying on the sidewalk best effort. Team up in teams of 7 in order you finished. Find out who was on your team and remember. Stay with them. Move as 1. Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)
25 squats on Q
25 calf raises on Q
Run from corner of N Hickory and W Luke to base of Jingles Hill.
30 squats on Q
30 calf raises on Q
Jailbreak up Jingles Hill.
25 squats on Q
25 calf raises on Q.
Mosey with your team to N Cedar to W Richardson and to the parking garage. Muster at the bottom as one unit. No more teams. This is you vs you.
30 squats OYO
30 calf raises OYO
Get to the top of the parking garage as quick as possible. Line up on the wall immediately at the top of the stairs. Jailbreak to opposite side.
25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.
25 squats on Q
25 calf raises on Q. Upon completion run 3 straight aways continuing down the garage.
25 Incline Merkins on Q. Upon completion run 4 straight away which brings you to the bottom of the garage.
Line up at bottom of stairs. Faster guys in front. In 5 second intervals get back up to the top of parking garage as quick as you can. Once there plank until 6. Line up on wall immediately beside stairs.
Jailbreak across top level of parking deck.
25 incline merkins OYO. Upon completion run across parking garage and go down the stairs all the way to the bottom
Pair up (or several teams of 3 as it turned out) On bottom level 30 squats on OYO and 30 calf raises OYO. Upon completion you and your partner (s) get back to the AO the same route we took to get here. Plank for six or go back and get the six
Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC
Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete
Pledge and COT Turned to face the houses across N Hickory and said it loud and proud
Announcements: Repo’s run to benefit Camp Hands of Hope. Race will be virtual
Devo: YHC went to Publix after work on Friday. They were busy. The lines were backed down the aisles and it was just hectic. The cashier was super friendly and very professional. Upon leaving the store I called into the manager to give her a praise. Working in retail I know the complaints far out weigh the compliment. Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts. Normally when we call in the manager says thank you so much for letting us know. But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch. I challenged the PAX to reach out when service at businesses is exceptional.
Moleskin: With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best. YHC got a little tongue tied and said several times “pair up in teams of 7”. The PAX didn’t let me get away it. Everyone put in work. Goal was to get the heart rate up and keep it up for the duration of the BC. From the death threats and cursing that I received I will assume I achieved this goal. Glad to be here.