The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 74 degrees and humid.
FNGs: None today.
COP: 15 TTT IC; 15 IMPERIAL WALKERS IC; 15 LBAC FORWARD AND REVERSE IC
Grab a block
10 Merkins on Q
20 LBC on Q
15 curls for the girls on q
15 Carolina Dry docks on Q
15 Squats on Q
Partner up. One partner farmers carry both blocks around circle until Partner 2 runs down to the light pole on right hand side and back. Flip Flop.
Rinse and Repeat until time is called
Mary: LBC LADDER 50 LBC’S-40 LBCS-3LBCS-20LBCS-10LBCS-50LBCS ALL ON Q. 10 PICKLE POUNDERS IC
Namerama: Manana, Gypsy, Stalker, Waldo, Easy In, Mayhem, Chum, Yo Adrian, Prius, The Colonel, Defib, Sakrete, Mad Dog
Pledge and COT
Announcements: Augusta 70.3 Ironman, and Chattanooga Ironman this weekend. Holiday runs are open and ready for you to sign up
Light is sweet; how pleasant to see a new day dawning. (NLT) ( Ecclesiastes 11:7 )
When was the last time you had the chance to see the sunrise? It’s breathtaking watching the light slowly take shape at the start of a new day. It’s a simple reminder that each day has the potential for so much beauty. Today is a new, glorious day! Take the chance to create beautiful things on this new day.
Moleskin: As of Tuesday night we didn’t have a Q lined up for this morning. YHC put a post out about needing someone to sign up and Mad Dog quickly responded that he could throw something together. Boo ya!! Freed to Leed. My man must have been thinking of this one for a long time. Within a couple hours he had sent me his plan and was ready to execute. Simple in explanation but the suck on this one was real. Mumble chatter was heavy as usual at Bedrock but our guy Mad Dog rolled with the punches. Great work my dude and I look forward to your next one!!