Date: 2025-06-24
AO: ao-the-union
Q: CareBear
PAX: Wax On, Wheelie, Sandtrap, Corn Stock (Garth)
FNGs: None
COUNT: 5
Happy Belated Birthday Army!

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. · 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. Don’t Wheelie your face! I had a phone, and I am CPR certified.

Warm-Ups:

25 SSH IC 4 is 1
20 Mountain Climbers IC 4 is 1
10 Good Mornings IC 4 is 1
Michael Phelps OYO

The Thang!

The Army adopted new PT standards for their combat units. We decided to try our metal with a Beat Down that is in the “spirit” of their new standards.

Thang 1 – Two Mile Run! Shout out to @Cornstalk and Sandtrap for completing the run with speed, precision, and grace. “Running is a perishable skill” – CareBear

Thang 2 – 50 Meter Partner Carry/Drag! I’d like to start off by saying Wheelie dropped me and Wax On has it on tape. PAX partnered up and carried or dragged their partner across the 50 meter line.

Thang 3 – Hand Release Merkins AMRAP 2 Mins! – PAX did HR Merkins for 2 minutes straight. Thank you Army for humbling us with the addition of the HR.

Thang 4 – 2 Minute Low Plank. This went exactly how it sounds.

COT!

Pray for Sandtrap as he is traveling to Colorado this weekend. If you can help, after ao-eagles-nest on Saturday, he needs some help moving.

Pray for Wax On and his family. His M and Spike are traveling to the Sunshine State for volleyball.

Pray for CareBear and Melissa as we have an important Dr.’s appointment today.

Thank you Gents for the opportunity to lead! I had a blast. Also, the squishy grass was a nice touch!

Tags: ao-the-union, Wax On, Wheelie, Sandtrap, Corn Stock (Garth)