Fast Ruck was name of the game. Some faster than others. Top score was 4.17 miles in 1:02.
Commentary courtesy of Dark Helmet:
12 men at The Pit Of Cocks received a generous helping of Italian Jobs.
The Thang:
Repeat until the hate leaves your heart or until 45 minutes has elapsed…
Moleskine:
The morning began with Liberty rescuing Goose’s hemorrhoid pillow from the parking lot (not sure when that got left there) and placing it lovingly by the flag. Also placed by the flag, was a fat deuce squeezed out like Satan’s toothpaste by 3D’s nutsniffer. Not to worry, like most good dog owners, 3D brought his little doo-doo produce bags and collected the offering to carry with him. I don’t have a dog, and one of the main reasons is that I currently live in a situation that would require me to bend down and collect the feces of a lesser beast. I'm on the top of the food chain. I will not collect feces. Besides, the mighty (though domesticated) canine deserves to leave his castoffs where they lay, so for me to take responsibility to care for such an animal would require me to live beyond the officious reach of an HOA and past the confines of a fence…
Changing subjects, Deep Dish remarked about the amount of sand in the CRHS parking lot and was contemplating how to take his kids there and convince them that it was Myrtle Beach, but with less cigarette butts.
COT: Pray for many men’s relatives, to shoulder our burdens, and to be smart enough not to go alone.
WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.
WARMUP: Orange Theory w Shield
THE THANG: loops around Kingsley
MARY: Plank
ANNOUNCEMENTS: yes
COT: yes
Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder
The Thang:
1. Dora: Partner up. One works, one runs to STOP sign and back. Switch.
Exercises:
50 Burpees
100 Leg Ups
150 Tricep Dips
200 Squats
MARY: She likes to show up when Dora is there
Flutter Kicks – 20 IC
American Hammers – 20 IC
Hello Dollies – 15 IC
Freddie Mercuries – 15 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: yea, this is important
THE THANG:
MARY: last 5 min and we rotated who led
ANNOUNCEMENTS: newsletter
COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!
WARMUP: waited for Sofrito
THE THANG: 2 1/2 miles long Kingsley loop with pain stations
MARY: Plank
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP:
THE THANG: Plyometrics on the turf field
MARY: Yes, the hips don't lie,
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Took the pax to the woods to lose our minds and find our Sole To Soul. We did 10 curls at horse barns.
MARY:
ANNOUNCEMENTS:
COT:
Mission of F3:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with Circle of Trust
Credo:
Leave no man behind, but leave no man where you found him.
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. Light Poles:
Light Pole 1: 10 Burpees
Light Pole 2: 20 Merkins
Light Pole 3: 30 Squats
Light Pole 4: 40 Big Boys
Light Pole 5: 50 Calf Raises
➡️ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles
2. Partner Work:
P1: 20 Incline Merkins
P2: Hold plank or Al Gore
Repeat with:
20 Decline Merkins
20 Step Ups
20 Dips
MARY: She does like Qshakes so No Show
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises