Correct What You Can
Q: Stitches
AO Conditions: About 40 degrees, windy and appropriately gloomy.
PAX: (A Dirty Dozen) Gunner, Wait Time, Vandelay, Slow Pitch, Tight Lip, Hooah, Hindsight, Dollface, Good Lookin, Animal, Rocket, Stitches
Orientation:
The Mission Statement:
The mission of F3 is to plant, grow and serve men’s small workout groups for the invigoration of male community leadership.
The Five Core Principles:
Open to All Men
Always Free of Charge
Led in a Rotation Fashion
Always Outside
Ends in a Circle of Trust
The Credo: Leave no man behind and leave no man where you found him.
Disclaimer: I am not a professional, modify as necessary.
FNGs: None
Mosey: From the Shovel-Flags around to the front of the Monument and circling up around the Flag.
Warm-a-Rama:
Side Straddle Hops: 20IC
Tappy Taps: 10IC
Sun God: 10 Forward, 10 Reverse IC
Cherry Pickers: 20IC
Monkey Humpers: 20IC
Up the stairs and balls to the wall
Australian Mountain Climbers: 15IC
Wall Sit: 30 Count
Chicken Peckers: 15IC
Air Squats: 30D
Pre-Thang:
Chain Run with a Coupon from the circle drive out to Underwood and back to the top of the stairs to get the heart rate up a bit.
TheThang:
Bear Crawl Down Stairs
Plank for the 6
Step ups on wall 20IC
Dips on wall 20D
Merkins 20D
Frozen Freddies 20IC
Crawl Bear Up Stairs
Plank for the 6
Wash Rinse Repeat
We ended up with three complete cycles. This beatdown is deceptively simple, but each Crawl Bear sequence is pretty epic and works arms, legs, core, and mental toughness all at once.
OMAHA! @ 6:06 AM
6MOM: Not at Future we did 1 round of American Hammers
Name-a-Rama:
Prayer Requests:
COT: Never miss an opportunity to fix something that you got wrong the first time, including a Q.
Ball-O-Man: Slow Pitch led the prayer with typical gusto.