Date: 2024-07-09
AO: ao-the-union
Q: CareBear
PAX: Wrecking Ball, Dovetail, Mac (Brandon)
FNGs: None
COUNT: 4
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!
We began with a mosey lap around the ball field. (+/- .5 Miles) 10 Calf Raises IC
10 Sir Fazio Arm Circles Forward IC
10 Seal Claps IC
10 Overhead Claps IC
10 Sir Fazio Arm Circles Flapjack IC
10 Willie Mays Hayes IC
Today we are executing Go Rucks Baseline Functional Fitness Test. (Again)
Same as last time!
Run a mile with weight. Record your time.
2 Mins Sandbag Burpees AMRAP.
Suitcase Carry with Ruck 200 Meters. Record your time.
2 Mins Hand-Release Merkins AMRAP.
I will attach the Results! Great Job PAX! Kudos to Wrecking Ball for posting a score today! Mac (Brandon), Dovetail great to see you guys repost today!
You guys are beasts! Everyone crushed their mile time! Thanks so much for everything! It was so good to be back out in the Gloom with you guys!
Announcements!
08/03/2024 Sasquatch in Phoenix @ 0400. I am down to go! We could clown car or share a room! Let me know! Look at the post from Passenger 57 in General or Rucking…
7/27/2024 Elevation Ruck @ 0630. Eagles Nest and the Furnace will still be open. We need Q’s.
Tags: ao-the-union, Wrecking Ball, Dovetail, Mac (Brandon)
