The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Mid 70’s and HUMID
SCS: Flanders, Sugar Mountain, Double Trouble, and Splinter
FNGs: Had one on the preblast but the guy bringing him didn’t show up either (It was Dri Prime) . Maybe soon.
COP: YHC warned the PAX in pre blast and at arrival there would be none. Ready to move at 0500
Lunge Walk to the light pole on right hand side
Sumo Squat to next speed limit sign on right hand side.
Jail Break to fire hydrant
Bernie Sanders to beginning of bridge
Jail Break across bridge
Form up in 2 columns and mosey to the top parking lot.
TOP PARKING LOT IS DIVIDED INTO 2 SECTIONS. PARKING LOT WILL BE BROKE INTO 5 STATIONS. FOR REMAINDER OF BACK BLAST THEY WILL BE KNOWN SIMPLY AS ST1, ST2, ETC. STATION 1 IS FACING THE FIRE STATION ON THE LEFT SIDE OF THE PARKING AND END NEAREST THE WOODS. STATION 2 IS THE CROSS WALK IN MIDDLE OF PARKING LOT. STATION 3 END OF PARKING LOT NEAREST FIRES STATION. STATION 4 IS FACING AWAY FROM FIRE STATION AND CROSS WALK IN MIDDLE OF PARKING LOT. STATION 5 IS END OF PARKING LOT NEAREST WOODS FACING AWAY FROM FIRE STATION. IF YOU AREN’T FOLLOWING COME OUT TO BEDROCK ONE MORNING AND I’LL SHOW YOU
ST1- 10 Merkins on Q. Jailbreak to ST2.
ST2- 10 Merkins on Q, 10 Squats on Q. Jailbreak to ST3
ST3- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q. Mosey to opposite side of parking and Jailbreak to ST4.
ST4- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. Jailbreak to ST5.
ST5-10 Merkins on Q, 10 Squats on Q. 10 WWI Stiups on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. Mosey to and around circle with baseballs at entrance and back to ST1.
ST1- 10 Merkins on Q, 10 Squats, on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. Jailbreak to ST2
ST2- 10 Merkins on Q, 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. 10 hand Release merkins on Q. Jailbreak to ST3.
ST3- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand release Merkins on Q, 10 calf raises on Q. Mosey to opposite of parking and Jailbreak to ST4.
ST4- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand Release Merkins on Q, 10 calf raises on Q, 10 heel touches IC
Partner up. Next stop is the flag. Slow man sets the pace. Stay with your partner. When YHC returned to flag gathered the masses and head back out to the get the 6.
Mary: 1 minute and a half plank. If plank is broken take a jog around the circle.
Namerama: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, Double Trouble, Sakrete
Pledge and COT We did that. As usual. The Standard is the standard
Announcements: Labor Day Convergence @ Magnirock 0700
Beware Of Envy
Don’t envy sinners, but always continue to fear the LORD . (NLT) ( Proverbs 23:17 )
Our culture shouts that bigger is better! Envy almost feels normal in the climate we live in, it can be hard to even notice how it hurts our hearts. God warns us to be careful not to envy but trust that God has placed you in your own life with your specific set of resources to tell a perfectly unique story that only you can tell.
Moleskin: The mumble chatter at Bedrock is always a step higher than anyone else. Always. Fish N Chips doesn’t check FB and was talking at the onset so he had no idea that @ there was no warm up. He decided to express his concern. About mid way through the lunge walks I knew it was going to be a different animal controlling the mumble chatter today. Rabbit Ears came back to join us today. The EH worked on him. Keep EHing your friends. Robin Wood is really fast during sprints. Like really fast. Grits is also fast. Fish N Chips is also fast. YHC apple watch showed 722 calories burned and DT informed me that his said over one and a half miles of movement. The mumble chatter saw a SIGNIFICANT loss during the station work. Somehow DT managed to still talk A LOT even after “being smoked 15 minutes in”.
Total Number of reps from this AM: 90 merkins, 80 squats, 70 WWI situps, 60 Carolina Dry docks, 50 Bobby Hurleys, 40 LBCs, 30 hand release merkins, 20 calf raises, 10 heel touches and a mile and a half of movement. This was test run number 3 of this workout. It will appear again soon. Until the next one. Sakrete Out.