The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm and clear.
FNGs: None today
COP: TTT x 10 IC, Arms up leave them up until YHC says drop. 10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club
THUNDERSTUCK plank merkins
5 BURPEES IC
5 MERKINS ON Q
10 SQUATS ON Q
15 WIDE MERKINS ON Q
20 LBC ON Q
5 BURPEES IC
Run down to the light pole on the right hand side
Once everyone arrives YHC explained the next transition. Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge. Plank until six arrives. Lunge walk to the baseballs at the entrance. Find a spot on the little wall. If no room use the benches or baseballs.
25 dips on Q. 25 step ups each leg. Mosey to top parking lot.
5’s OYO. Exercises were burpees and calf raises IC. Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot. 2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.
Separate into 2 columns. Indian run to the back parking lot by the scoreboard. Once at the scoreboard 5 burpees OYO. Mosey to the bridge and into the wiffle ball field at your pace. When you get to the field plank it up until 6 arrives.
Reverse Indian run around the wiffle ball field. Man in front runs around all the way around the circle while the remaining PAX lunge walks. When runner gets about half way around next man goes. Continue lunge walk until last man has sprinted around the circle.
Mosey back to “cardiac pole”. Jailbreak to the flag.
Mary: Thunderstuck plank merkins
Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete
Pledge and COT
Announcements: Charleston stair climb June 19th
Devo: YHC gave testimony of the positive things F3 has done in my life. Keep it going fellas. A lot of people in this community needing to be reached. Its up to you.
Moleskin: This particular Q was the most hyped up on the final tour. Waldo was recruiting like Dabo. City and Swinger SCS’ed prior. I knew that coming in. So I was intentionally going slow into the park. I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends. When I looked right I saw a heap of cars parked in the top parking lot. There was also a line of cars pulling in behind me. In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction. I pulled into the parking lot and there was no one in sight. Then 2 others PAX joined me. I knew something was up. Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio. It was a plan to surprise me and make me think no one was showing up. However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips. Everyone showed up and WORK was done. Bedrock has been home for me for the last 4 years. There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual. Countless jokes and “that’s what she said” comments. Mumble chatter has been at an all time high. Every man that has posted there has had in impact on my life in a way they may never know. Thank you for accepting me and allowing me to lead.