- When: 07/13/2023
- QIC: Skid Mark
- The PAX: D-Day (R), Betty (FNG), Jersey Devil, The Breeze, Jobu, Rawlings, DB (R), Prunetang (R), Shawshank (R), Yard Sale (R), Bono, Saigon Sam (R), Deuce, IO (R), Outhouse (R), Air Bags (R), Bloomer
18 HIMs came out in the gloom this morning for a farewell Q.
The Message: The message was simple – gratitude. I’m thankful for this group of men and for the opportunity to come out to F3 for the past 3 years to push each other and aim to get better in mind, body, and spirit.
The value of F3 and the impact it has on our lives can’t be understated or found in any other workout organization.
*Countorama*
Warm-up:
*SSH – 15
*LBACs fwd/back – 10
*Merkins – 15
*Prisoner Squat – 10
*Various stretches
The Thang:
Round 1: 3 Sets
*Shoulder Press – 15
*Merkins – 15
*Shoulder Tap – 15
*Flutter Kick while holding weight – 15
*400 Meter Run
Round 2: 3 Sets
*Weighted Squats – 10
*KB Swing – 10
*Hand-release Merkins – 10
*BBSU – 10
*100 Yard Rifle Carry
*Mosey*
*50 Meter Bear Crawl
*50 Meter Lunge
Round 3: 2 Sets
*Burpees – 5
*LBCs – 10
*Dips – 15
*Strep ups – 15
*Mosey*
*25 Meter Sprint*
*Namorama
*Welcome FNG @Betty
*Announcements – 6 year’s since BL Flag was planted. Also Rawlings 2 year F3 Anniversary.
* Prayer
*Pledge