Date: 2024-09-10
AO: ao-the-union
Q: CareBear
PAX: Audit, Dovetail, Capsized, Wax On, Blip, Paddywhack, Wheelie, Sandtrap, CareBear, Boy-Who-Cried-Wolf FNGs: 1 Boy-Who-Cried-Wolf
COUNT: 10
Remembering 9/11/2001

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:

10 Stair Climbers IC (4 is 1)
8 Sir Fazio Arm Circles IC (4 is 1)
8 Flapjack IC (4 is 1)
10 Jump Squats on Q
10 Asphalt Swipers IC (4 is 1)
8 to 1 Motivators

The Thang!

First Responders climbed 2,200 on their way up the 110-story World Trade Center.

Buy in: 2,200 feet, one for every Stair. That’s .41 Miles. PAX will need to run the track around the Baseball field. Ruck is an option.

9 ROUNDS (If time permits)

11 Merkins followed Immediately by 11 Thrusters With Cindy

Cash Out: 2,200 feet, one for every Stair. That’s .41 Miles. PAX will need to run the track around the Baseball field. Ruck is an Option.

Great Job PAX! Everybody completed all 9 rounds!

Announcements:

9/11 Stair Climb Challenge tomorrow at the TCC

Travis Mannon Ruck in Phoenix on Saturday

9/21 Spartan Stadion in Las Angeles (Road Trip) RSVP with CareBear

Squash (Donn Hines) has the Q on Saturday for the IPC!

Congrats to Sandtrap for Rucking 6 miles with CareBear! Achievement Unlocked! (If you are owed a patch, please feel free to reach out! 6 Miles=Colored Patch, 12 Miles=Midnight Patch)

Welcome @Boy-Who-Cried-Wolf! Man Down!

COT:

Pray for Wheelie! Sorry Dude!

Injuries, @Paddy-Wack, Capsized and others!

Pray for Lovable Teenagers! They are sooooooo Much fun to Parent! Pray for parents as well!

I think that is it…. CareBear out!

Tags: ao-the-union, Audit, Dovetail, Capsized, Wax On, Blip, Paddywhack, Wheelie, Sandtrap, CareBear, Boy-Who-Cried-Wolf