Date: 2024-05-16
AO: ao-the-bluff
Q: Audit
PAX: Nerf, Mac (Brandon), Wax On, Dovetail, Cadet (Zach)
FNGs: 1 Cadet (Zach)
COUNT: 6
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.

Warm Up:
Math decides our reps!
Pax given simple math questions to help determine reps. Wrong answers result in penalty exercises. Nice job Mac (Brandon) and Nerf for correct answers! As for Wax On…….we had penalties

2 Burpees for the two HCs that we unable to attend
Abe vigota
Goofballs
SSH
Yoga shoulder stretch
Merkins – qty 15
Mosey/go to stop sign
Math error penalty – 13 Burpee broad jumps
Mosey to fire hydrant

The Thang:
Differential 11s (Math!)- Carolina Drydocks / Squats / Merkins.

Traditional 11s with Carolina dry docks at hill base then mosey up hill to curve sign for squats. From there it’s math where the difference in reps from the two exercises mark the number of merkins per round.

Totals: 55 Drydocks, 55 Squats, 50 Merkins, 1 mile of running in between points

Mary:
37 minutes elapsed from start time to when we returned back to AO (way to answer correctly FNG Cadet!) so we performed 37 flutter kicks IC.

Announcements:
Murph coming up including a pre/post ruck – still looking for site

Welcome FNG @Cadet!

Tags: ao-the-bluff, Nerf, Mac (Brandon), Wax On, Dovetail, Cadet (Zach)