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

Conditions: mid 60’s and clear

FNGs: None today

COP:  10 TTT IC, 15 LBAC FORWARD, 15 LBAC REVERSE, ONE LEGGED QUAD STRETCH LEFT LEG PLANTED PAX COUNT OFF, ONE LEGGED QUAD STRETCH RRIGHT LEG PLANTED PAX COUNT OFF

The Thang:

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 burpees OYO

MILE RUN- run throughout entire park and back.

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 Burpees OYO

Run to the entrance by the baseballs and back

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 burpees OYO

Run to the fire hydrant and back

25 Carolina Dry Docks on Q

20 Squats on Q

15 merkins on Q

10 WW1 situps on Q

5 burpees OYO

Jail break to the second handicapped parking spot on left side

25 Carolina Dry Docks on Q

20 Squats on Q

15 merkins on Q

10 WW1 situps on Q

5 burpees OYO

Jailbreak back to the flag using everything you have left in the tank

Mary: High Plank/ Low Plank/ 10 Pickle Pounders IC/ LBC UNTIL TIME (APPROXIMATLEY 1 MINUTE)

Numberama: 9

Namerama: Defib, Swinger, Gruber, Paw Patrol, Sugar Mountain, Waldo, High Stick, Splinter, Sakrete

Pledge and COT

Announcements: Lot of stuff coming up.  Ruck for Hunger 11/21.  Gather @ Coastal Coffee @ 0800 for a 5k ruck. Fill your bag with donatable food items.  Thanksgiving Day convergence followed by football game.  Christmas Drop in- 12/10 @ Stalkers house 1800.  BYOB.  Collecting donations for MUSC Children’s hospital and Operation Sweet Tooth.  After the drop in we will make a monetary donation to MUSC.  Anniversary convergence 1/9 @ Faultline.  Anniversary party @ Carnes Crossroads Barn.  We will be smoking some butts and chicken.  Sides also provided.  We will be accepting donations  for the Children in Crisis here locally.

Devo:

Nurturing Relationships

A friend is always loyal, and a brother is born to help in time of need. (NLT) ( Proverbs 17:17 )

 

It’s almost expected for our friends to be loyal and our family to help but there is a precursor to this that we don’t always think about. These relationships need to be nurtured. Have you reached out to a friend lately to offer some help or simply meet for lunch? Make an effort to engage in an activity together with a friend or family member. Building your relationships will not go unnoticed over time.

Moleskin:   YHC preblasted that there would be a lot of running.  Upon arrival Sugar Mountain was trying to run over a snake in the road.  He took off into the grass.  We didn’t see him again.  Defib nearly died.  Like this dude pushed his self to the point of losing hearing momentarily.  Have you pushed yourself that hard lately?  I haven’t.  Dude is a stud.  We covered just over 2.5 miles during BC as well as 125 CCD, 100 Squats, 75 merkins, 50 WW1 situps and 25 burpees.  During the mile run Swinger made the comment, “Sakrete if this Q would have been a year ago you would have gotten back in your truck and left and now you are Qing it”  While I wouldn’t have left I would have moaned and groaned the entire time.  The person you are today doesn’t have to be the person you are a year from now or even a month.    Put in work and reap benefits.

 

Thank you for allowing me to lead and thanks for continuing to push me to simply be better.