- The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership
Conditions: Low 70s and a little muggy.
FNGs: No FNGs
Disclaimer: Given, Modify as needed, push yourself don’t hurt yourself
LBAC forward 15IC, big circles forward 10IC
LBAC reverse 15IC, big circles reverse 10IC
Moroccan Night club 25IC
11’s Tempo curls IC and Tempo tricep ext’s IC
11’s Ruck press IC and Tempo half-a-damns IC (= upper body portion of a damnit; starting position on your back with ruck extended above then 4- count IC extending ruck ~30 degrees to behind the top of your head before resuming starting position on the hard count)
11’s Shoulder to shoulder IC and front ruck hold IC
Started off as a Ussain Bolt with the PAX who pulled the block on the rope called the Exercise that was done AMRAP until he pulled the block in. The block broke on Repo’s turn when it toppled over with the initial pulls. 20 ruck Merkins were done and we resumed Mary with PAX Choice
Namerama And Pledge: Done
Sign up is up for The drumstick run and Coach cup run.
Revenge of Stede Bonnet is October 5th there is a 5 mile, 15 mile, and a 10 hour 😳😱
GORUCK Veterans Day Tough and Light Nov 8th and 9th
Travis Manion 9/11 run moved to Nov 17th
GrowRuck 17 is coming to Southern Pines NC the weekend of November 15-17, 2019. GrowRuck is an intensive weekend of F3 Leadership Development, including plenty of 1st, 2nd, and 3rdF. As F3 is an organization OF leaders, all PAX are welcome to participate.
The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by registering now.
Registrations made through September 22 will require a $75 deposit which helps us secure the Cadre. The final $75 balance (or $150 full payment) will be paid at the same site and is due October 11. Registrations at full price will be taken up to the day of the event, but a T-shirt is not guaranteed due to required lead times.
Prayers and BOM :
Prayers of praise for Mad Dog’s Grandma’s health doing better
Prayers of praise for how well I’m doing after my knee surgery.
Prayers for our relationships: families, marriages, parenting
Community: find a community where you can be yourself, remove your mask you wear in front of others to portray what you want them to see. Be with people who love you for who you are, imperfections and all. F3 is my Community and it can be the community that so many others need.
I’ve been thinking about a no legs BC with me being IR with my knee. I gave a holler over to Dri Prime because he’s been having knee issues and he said he’d post at a no legs BC and BOOM! We did it and it was pretty darn TERRIBLE! It was way harder than I thought it was going to be. #thatswhatshesaid #yourewelcome