The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Clear and 60’s
FNGs: None today.
SCS: Swinger, Manana, Repo
Baby Arm Circles in cadence forward/reverse X 10, Through the Tunnel in cadence X 12, Side Straddle Hop in cadence X 20,
Mosey to wiffle ball field
Pax split into two teams, lined up at starting line. Performed called exercise across field and back.
Iron mikes (walking lunge, hands on head)
While 1 member of team was doing exercise across field remaining PAX did the following exercises: Merkins, Squats, LBC/Flutter kick, Stretch
Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.
While 2 members of team were doing exercise across field remaining PAX did the following exercises: Damnits, Plank, Stretch
Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag
Mary: LBCs in cadence x 50; Plank hold
Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana
Pledge and COT: Certainly did that
Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.
Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.
Moleskin: Manana reached out to YHC on Sunday saying he was ready to CO-Q. Perfect. By Monday afternoon, Manana had the work out sent to me and approved. Now just time to execute. And he did. At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly. Manana has also signed up for his second co-q already at Magnitude on Friday. Great job bud.