Date: 2024-07-16
AO: ao-the-union
Q: CareBear
PAX: Audit, Capsized, Wax On, Dovetail, Wrecking Ball, Yaris, Blip, CareBear, Wheelie, Spike, @Patty Whack FNGs: 1 @Patty Whack
COUNT: 11
F3 Moon Walk!
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
50 SSH IC 4 is 1
10 Big Sir Fazio Arm Circles 5 forward – 5 backwards IC 4 is 1 10 Baby Sir Fazio Arm Circles 5 forward – 5 backwards IC 4 is 1 10 Moroccan Night Club IC 4 is 1
11 Blast-Offs IC 4 is 1 (Dovetail thanks for the call out!)
10 Merkins IC 4 is 1
The Thang!
We will be on the “Tarmac” all day!
Thang # 1 – Apollo “11’s”
Apollo Creed Burpees at the flags. (Start with 1)
Apolo Ohnos 2 is 1 at the cone. (Start with 10)
Thang #2 – MOON WALKERS
“One small step for man… one giant leap for mankind”-Neil Armstrong.
Starting at the Flags, Pax advance down the field, performing 10 reps of prescribed exercises at each increment.
M-Mountain Climbers, MOT Super Marios (Spike has ups)
O-One-legged Burpees, MOT Karaoke Left Side
O-Overhead Claps in Air Chair, MOT Karaoke Right Side
N-Newton’s Cradle, MOT Lunge Walk
5 Stubie’s at the last cone, Mosey Back to the Flags (Steubie)
W-Werkins, advancing, MOT Super Marios
A-Alternating shoulder taps, MOT Karaoke Left Side
L-Lunges (counting 1 leg), MOT Karaoke Right Side
K-Knee to chest, MOT Lunge Walk
5 Stubie’s at the last cone, Mosey Back to the Flags
COT
“The single observation I would offer for your consideration is that some things are beyond your control. You can lose your health to illness or accident. You can lose your wealth to all manner of unpredictable sources. What are not easily stolen from you without your cooperation are your principles and your values. They are your most important possessions and, if carefully selected and nurtured, will well serve you and your fellow man.” ― Neil Armstrong
Let’s take care of ourselves and pick up the 6!
Wrecking Ball and family traveling.
Kata (Jay) and his M.
Wreck-it Ralph’s Adoption and Prego.
Capsized is Prego!
Wax On back from a wonderful camp experience. 100s of teens on fire for Jesus! Dovetail’s Job hunting and wisdom.
Welcome @Patty Whack! Welcome Back Yaris and Wax On! Great to See Wheelie!
EC Run at 0430 was awesome! Thanks Audit and Wrecking Ball! 2.85 Miles!
EC Ruck at 0500 was Fire! Audit, Capsized, Dovetail, Wrecking Ball, Capsized, and Yaris!
Thanks for the Workout, the Opportunity to Lead, and the Coffeeteria!
July 27th 0630, Elevation Ruck 2024! Lets go! 4 miles!
August 2nd, 2nd F lunch! Details to Follow!
August 3rd, Capsized and I will be heading to Phoenix for the Sasquatch! You should come! DM me for Details!
August 17th Adopt-A-Road trash pick up! Details Forthcoming!
CareBear out!
Tags: ao-the-union, Audit, Capsized, Wax On, Dovetail, Wrecking Ball, Yaris, Blip, CareBear, Wheelie, Spike, @Patty Whack
