Date: 2024-05-14
AO: ao-the-union
Q: CareBear
PAX: Dovetail, Audit, Capsized, Mac (Brandon), Wrecking Ball, Wax On, CareBear FNGs: None
COUNT: 7
This is F3! Mini Murph!

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.

PAX are nailing this! NO PENALTY BURPEES!

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.

MINI MURPH (with the worst stock playlist ever! YHC learned not to use someone else’s canned playlist. Ewww, Brother Ewww!)

Warm-ups:

8 Sir-Fazio Arm Circles IC (4 is 1)
8 Flapjack Arm Circles IC (4 is 1)
9 Seal Claps IC (4 is 1)
8 Overhead Claps IC (4 is 1)
Michael Phelps OYO
5 to 1 Smurf-ivators (Think Motivators smashed up with Smurf Jacks)

Mosey to the Playground (about a half mile)

Tha Thang:

Simple,

5 Rounds of the Following,

10 Pull-ups
20 Merkins (the push-ups Wrecking Ball, not the hair piece.) 30 Squats

Once you complete 5 rounds, take a lap around the ball fields.

I think all PAX ran around the fields once for sure.

Mosey back to the flags.

Mary:

20 BBSU for Points!

Announcements:

2nd F Poker Night CareBear’s Friday May 24th.

Joel’s 5k Challenge at ao-the-furnace on Saturday the 25th. (Should be great Murph Training!)

The Murph, Monday the 27th. Our Nantan is scouring Tucson for a Location. Please reach out to Dovetail If you have a location. (Don’t forget about the Rucks!)

June’s Ruck event will be a Cooler Ruck! Should be a great time! Shooting for the 22nd of June.

2nd F lunch on Friday June 7th.

COT:

CareBear prayed us out!

Thanks for attending ao-the-union this A.M. It was a lot of fun! You guys make me wanna be better everyday! Thank You F3 Tucson!

Tags: ao-the-union, Dovetail, Audit, Capsized, Mac (Brandon), Wrecking Ball, Wax On, CareBear