Date: 2024-10-10
AO: ao-the-bluff
Q: CareBear
PAX: Wax On, Yaris, Wreck-it Ralph, Squash (Donn Hines), Audit, Blip, Wheelie, Oscar FNGs: 1 Oscar
COUNT: 9
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 nailed this!

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.

Technology was against me today. I had to remember the Q previously written the night before! No playlist either!

Warm-Ups:

Mosey to the Stop sign and back!
Burpee Ladder 10 Burpees – 1 Squat, 9 Burpees – 2 Squats, 8 Burpees – 3 Squats…… Finish at 1 Burpee – 10 Squats 20 Monkey Humpers IC (4 is 1)
The Butkus (OYO)
60 Seconds of Al Gore
10 Al Gore Calf Raises (4 is 1)

The Thang!

Chad 1000 RX Training 10 Minutes of Step – Ups

21’s

SSH IC (2 is 1). Count Reps 1, 2 and 3. 4 – 21 are silent. Penalties Insue.

Spiced Rum Squats
Thigh Master (copperhead lung or 4 is 1)
Gargoyle Humpers
The Butkus
The Elwood

CareBear, Wheelie, and Yaris were all violators of this very difficult game!

Welcome our newest 2.0 Oscar!

Thank you to Yaris for an amazing 3.2 mile EC ruck!

Tags: ao-the-bluff, Wax On, Yaris, Wreck-it Ralph, Squash (Donn Hines), Audit, Blip, Wheelie, Oscar