Date: 2024-06-06
AO: ao-the-bluff
Q: Audit
PAX: CareBear, Mr. Roboto, Capsized, Wax On, Wrecking Ball, Dovetail, Yaris FNGs: None
COUNT: 8
Disclaimer:
F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning to help me become a better leader!

5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.

I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself.

It’s a Bluffaversary!! 1 year celebration at this location, special thanks to you Furnace guys for making the trip out! Celebrated the best way we know how, by traversing our bluff (hill)!

Warm Up:
Warm up on the move while Pax took turns carrying wood pallet and Cindy overhead. SSH
Mosey
SSH
Merkins to plank
Mosey
SSH
Merkins to plank
Willie Mays Hayes
Mosey
SSH
Merkins to plank
Willie Mays Hays
Imperial Walkers
Mosey

Great job Mr. Roboto Roboto trying to EH a local runner!

The Thang:
Set 1:
Hand release merkins / burpees / squats / lunges

5 each at base with a backpedal up hill (approx 50 yards) and then mosey back to starting point. Rinse and repeat with 10 reps each.

Set 2:
Overhead carry relay
Using wood pallet and Cindy pax will take turns with overhead carry up hill. At top of hill 5 presses then come down.

Remaining pax does continuous exercise until pax returns from carry and tags next in line. Done once each pax has carried Cindy and wood pallet once each. Pax carrying wood pallet gets to choose exercise.

Exercises: High Plank / Dead bugs / Monkey Humpers / LBCs / Bonnie Blairs / Mt Climbers / Merkins / Motivators (remember pax it was Wax On that chose to end this way!)

Mosey back to AO: Dovetail and Audit partner carry on wood pallet and Yaris escorted Cindy back home.

No splinters from woody, way to go pax!

Mary:
High plank bird dog hold
X inch holds – 6 / 12 / 6 / wide hold

Q forgot count-o-rama and name-o-rama (again…). Thanks to Dovetail and CareBear for reminders.

Announcements:
2nd F lunch this Friday 11 o’clock at Rudy’s

COT:
Summer camp prayers for kids
Safe Travel and amazing Impact for Mr. Roboto Roboto as he travels to Thailand to spread the word Prayers for Yaris family with passing of kids grandfather
Clear mind for Wrecking Ball during sermon prep today

Tags: ao-the-bluff, CareBear, Mr. Roboto, Capsized, Wax On, Wrecking Ball, Dovetail, Yaris