Date: 2024-07-11
AO: ao-the-bluff
Q: CareBear
PAX: Audit, Dovetail, Capsized, Mac (Brandon), Wreck-it Ralph, CareBear FNGs: None
COUNT: 6
CareBear’s First Beat Down by Steubie. 475 Days Ago!

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.

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!

13 Tin Soldiers IC 4 is 1
13 Artificial Turf Grabbers IC 4 is 1
13 Mountain Man Poopers
13 LBAC IC 4 is 1
13 Flapjack IC 4 is 1
13 Seal Claps IC 4 is 1
13 Ray Lewis IC 4 is 1

Count-O-Rama…. 6 Pax

The Thang!

Fun with Cindy

Do 21 reps of the following….

Deadlifts
Bent Over Rows
Curls for the Girls
Upright Rows
Overhead Squats
Cindy Swings
Derkins
Around the Worlds
BBSU
Jump Squats with Cindy

Once PAX did that, Take off and run to the stop sign and back. But the other Stop Sign……

Rinse and Repeat.

All made it completely into the 3rd round to some degree…. Mac (Brandon) and Capsized made it through 3 rounds of complete Cindy movements.

COT
Wreck-it Ralph has a home visit for Kiddos tomorrow. Thongs @ 0700.

Capsized had some awesome news but I forgot it.

@Dovetial needs prayers for wisdom and provision.

EC was awesome! Thanks Audit and Dovetail.

Cafeteria was attended by all 6 PAX. Awesome Conversation!

See you all Saturday!

Tags: ao-the-bluff, Audit, Dovetail, Capsized, Mac (Brandon), Wreck-it Ralph, CareBear