Date: 2024-10-07
AO: ao-the-furnace
Q: CareBear
PAX: Audit, Capsized, Sandtrap, Woody, Chicken scratch, Mater, Wrecking Ball, Paddywhack, Daffy duck, Hooligan FNGs: None
COUNT: 11
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.

Capsized made us do a penalty Burpee!

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:

10 Good Mornings IC (4 is 1)
8 Sir Fazio Arm Circles IC (4 is 1)
8 Flapjack IC (4 is 1)
10 Overhead Claps IC (4 is 1)

The Thang!

Simple, Start with 5 Burpees, then run to the next station. PAX did a combination of Pull-ups and/or Rows on the playground equipment. Run to the next station, do 15 Merkins. Mosey to the next station, do 20 Squats. Mosey to the dreaded No-Zone. You either had to Plank or hold Al Gore. The No-Zone always had PAX(s) in it. If the PAX you relieved was holding Al-Gore, then you planked. You had to stay there until relieved. (This was sometimes a very long time.) Thanks Wrecking Ball for always hustling and saving someone. Once you left the No-Zone, 20 Squats, Mosey, 15 Merkins, Mosey, 10 Pull Ups/Rows, Mosey, 5 Burpees and repeat.

Mary:

44 Flutter Kicks IC (4 is 1) in honor of Wrecking Ball and his uncanny ability to lap people.

Announcements:

Wednesday Running A.O. with Woody is coming. Watch Slack.

Paddywhack is still collecting Soaps and Shampoos!

KRAMPUS is coming whether you like it or not!

COT:

Pray for Israel

Pray that we can see past our wants and needs, serve others and honor Christ!

I think that is it…. CareBear out!

Tags: ao-the-furnace, Audit, Capsized, Sandtrap, Woody, Chicken scratch, Mater, Wrecking Ball, Paddywhack, Daffy duck, Hooligan