Date: 2025-11-04
AO: ao-the-union
Q: Wheelie , Krampus
PAX: Wax On, Dovetail, Capsized, Spike
FNGs: None
COUNT: 6
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.
· 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.

CareBear was in”Hot-lanta” so Krampus runs this week! That will teach him not to miss!

WARMUP:
Warm-Ups ( Krampus Says: It’s about getting comfortable with your ruck doing crappy things…)

Ruck-Shuffle 1 Lap around the ballfields! Keep Pace with the 6. Its about staying together!

60 Count Butt Kickers! (Count 1 to 30 then back to one. Mental Toughness!) 60 Count High Knees! (Count 1 to 30 then back to one. Mental Toughness!) 60 Count High Plank! (Count 1 to 30 then back to one. Mental Toughness!) 10 Primate Squats – Heavy IC 4 is 1
10 Good Mornings – Heavy IC 4 is 1
10 SSH- Heavy IC 4 is 1

THE THANG:
“Dora-o-Krampus” Easy as 1 – 2 – 3 – Heavy

1. PAX 1 will begin doing Merkins w/ Ruck. PAX 2 is the timer, he will ruck shuffle a distance. Switch out, cumulative count to 100.
2. PAX 1 will begin doing BBSU w/ Ruck. PAX 2 is the timer, he will ruck shuffle a distance. Switch out, cumulative count to 200.
3. PAX 1 will begin doing Deep Squats w/ Ruck. PAX 2 is the timer, he will ruck shuffle a distance. Switch out, cumulative count to 300.

ANNOUNCEMENTS:
Lunch at street taco, 11:30 this Friday.

COT:
Pray that men will lead their families well through the hard stuff

Tags: ao-the-union, Wax On, Dovetail, Capsized, Spike