Q: Stitches
AO Conditions: 28 Degrees light breeze no precipitation.
8 PAX: FNG Tom, Johnny Bravo, Hipster, Touche, Flying Vee, Rooster, Break Room, 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: Buccaneer!
Mosey: From the Shovel-Flags around the Monument, back to the front, circling up around the Flag.
Warm-a-Rama:
Side Straddle Hops: 20IC
Cherry Pickers: 20IC
Tappy Taps: 10IC
Dips: 20D
Burpees: 10D
Pre-Thang (2X):
Up the stairs and balls to the wall
Australian Mountain Climbers: 15IC
Air Squats: 30D
Chicken Peckers: 15IC
Wall Sit: 30 Count
Mosey to the main landing south of the main stairs.
Broke into two groups of four.
TheThang: World’s Second Longest Three-Man Grinder (Coupon Edition)
Group #1 – Landing
AMRAP Step ups
AMRAP Derkins
AMRAP Dips
AMRAP Flutter Kicks
Wash, Rinse, Repeat
Group #2 – Runners (Push Group)
Run down/up the hill to relieve partner…one COUPON will be shuttled back and forth.
Group #3 – Lights (Halfway down Hill)
AMRAP Squats
AMRAP Merkins
AMRAP Cherry Pickers
AMRAP Frozen Freddies
Wash, Rinse, Repeat
OMAHA! @ 6:05 AM
6MOM: NOT AT FUTURE
One Round of Rancid Style Hammers
Name-a-Rama:
Welcome Buccaneer!
Announcements:
Prayer Requests: Cancer Sucks!
COT: Stitches took the opportunity provided by the presence of an FNG to talk about the positive impact several of those in the group and F3 in general have had on his life.
Take-a-Knee: Stitches prayed the group out.