Date: 2024-06-04
AO: ao-the-union
Q: CareBear
PAX: Dovetail, Audit, Capsized, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, CareBear FNGs: None
COUNT: 8
This is F3! Baseline Functional Fitness Test!

We are F3 Nation!

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

“Leave no man behind, but leave no man where you find him.”

F3 is…
· Free of charge.
· Open to all men. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or
cold.
· Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. · Ends with a Circle of Trust.

PAX are nailing this in Plank! NO PENALTY BURPEES!

I am CareBear and I was Q today! I am not a professional, far from it. Please take everything I am going to tell you as a suggestion. This is you versus you, and not a competition. Modify as necessary, push yourself, don’t hurt yourself. Don’t Slice your ankle, and don’t Kata (Jay) your shin. I had a phone, and I am CPR certified.

All PAX accepted the Challenge.

Warm-Ups!

11 Hand Release Merkins! With some Plank-Education.
5 Sir Fazio Arm Cirlces Forward IC.
6 Flapjack IC.
15 SSH IC.

Today we are executing Go Rucks Baseline Functional Fitness Test.

Run a mile with weight. Record your time.
2 Mins Sandbag Burpees AMRAP.
Suitcase Carry with Ruck 200 Meters. Record your time.
2 Mins Hand-Release Merkins AMRAP.

I will attach the Results! Great Job PAX!

You guys are beasts! Thanks so much for everything! It was so good to be back out in the Gloom with you guys!

Woot Woot!

Prayers for Judy! Prayers for Camp Kids!

Don’t Miss the #ao-The Bluff’s one year this Thursday!

Tags: ao-the-union, Dovetail, Audit, Capsized, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, CareBear