Date: 2025-05-10
AO: ao-the-furnace
Q: Wrecking Ball
PAX: Yellowvater, Chicken scratch, Convoy, Yo-Yo, Woody, Newt, Stroop, BeWell, Capsized, Philip Hendricks, Turtle (Reuben) FNGs: None
COUNT: 12
F3 starts and ends (mostly) on time. The Q got some :extra-credit: with a few other HIM’s, and got back just in time to start.

F3 is a worldwide organization of small workout groups, meant to build community and help to invigorate male leadership.

The reminded everybody that he is not a professional, and it is you vs you. Push yourself, but don’t wreck yourself.

WARMUP:

PAX did OYO stretches while the Q said all of the :point_up_2:.

In Cadence:
7 Good Mornings
8 Copperhead squats
10 Copperhead ‘merkins
10 Toy Soldiers

Clamshells :shell: (for all those who mock me!) Both sides until the Q felt his glutes ‘activate’ (that’s the PT term :nerd_face:)…. About 25 each side

THE THANG:

run .25 miles as a group, then the rest is AMRAP + each exercise to failure, running .25 miles between each exercise.

Big Boy Sit-ups
Merkins
Pull-ups
Toilet squats :toilet:
Coupon Curls

Everybody completed at least 1.5 rounds, and ran close to 3 miles!!

MARY:

Included

ANNOUNCEMENTS:

– May Challenge is getting wrecked
– Stay tuned for a group Murph plan
– Sign up to Q (as evidenced by today, it can be pretty bare bones: don’t be intimidated… step up for yourself and your bros!)

COT: :pray:
– Frog Man (Philip Hendricks)
– Capsized got hit with some unexoected/hard stuff + more travel on the horizon – Stroop has a test and paper due in the next couple days!

The Q prayed us out, then the Pax hung around for some ☕️… and Convoy ran 3 more miles b/c he’s beastly like that!

Tags: ao-the-furnace, Yellowvater, Chicken scratch, Convoy, Yo-Yo, Woody, Newt, Stroop, BeWell, Capsized, Philip Hendricks, Turtle (Reuben)