HH

Pax:

Pre-Ruck: Peyton, Mickey Tints, Heisenberg, Class Act – later joined by HHH and Lights Out

Pre-Run: Fat Tire & Phedippides

Repeat after me: “The Mission of F3 is to plant, grow and serve …. small workout groups for men …. for the invigoration of male community leadership”

Repeat after me: F3 5 Core Principles; Free of charge, Open to all men, Held Outdoors, Peer Lead, Ends with COT.

Warm Up: Hillbilly Jacks x 6 IC, Bean Pickers x 6 IC, Arm circles x 6 IC, 8 count body builder x 6 IC – Repeat 3 times

The Thang:

All OYO – all civilian count – In and Out and knee to elbow x 6 – Side Straddle Hops x 6 – Shuffle Woodchops x 6 – Scissor Jumps x 6 – Jump Squat x 6 – Repeat 3 times

8 count body builder x 6

All OYO all civilian count – In (squat) and Out (squat) and knee to elbow x 6 – Side Straddle Hops x 6 – Shuffle twice wood chops x 6 – Scissor Jumps x 6 – Jump Squat x 6 – Repeat 3 times

8 count body builder x 6

Coupon Work:

Grave Diggers (straddle coupon, bend lift to right ear, return coupon between your feet and repeat left side in cadence) x 6 – Repeat 3 times

8 count body builder x 6

UHauls (hold coupon with both hands at chest – press forward, return, press upward at 45 degree angle in cadence) x 6 – Repeat 3 times

8 count body builder x 6

Rambos (Hold coupon both hands at hips, start with curl and then military press and back down and repeat in cadence) x 6 – Repeat 3 times

8 count body builder x 6

Mosey to pull up bars – each Pax complete 6 leg raises and switch with your partner and do Scorpion Dry Docks x 6 – repeat 3 x / each Pax complete 6 pull-ups and switch with your partner and do Merkins x6 – repeat 3 times

Mosey to top of the hill – Form two lines and make a straight line while holding a plank – pax in back bearcrawl or lunge your way to the front

8 count body builder x 6

Mary:

Donkey Kicks IC x 6 – Fire Hydrants IC x 6 – Plank Jacks IC x 6 – Reverse Pickle Pounders IC x 6 – American hammers IC x 6 – Freddie Mercury’s IC x 6 – Walk Outs with Merkin IC x 6 – LBC’s x 6 – Rosalina whips x 6

WOW:

Lack of intentionality leads to a repetition of what is the easiest

The magic you are looking for is in the work you are avoiding

Moleskin:

We had a few pax show up for rucking and a couple of pax show up for running. All the pax participated in the warm up and then we split with several pax breaking off to play ultimate and the rest navigating through the bootcamp. The plan was to keep us moving between exercises, keep the exercises to low reps, and get the HR up and then back down – good work by all the Pax today – hope you had a great labor day.

Aye’

Peyton