Throwback VQ+
Q: Stitches
AO Conditions: 70 Degrees no breeze no precip but STEAMY. Memorial Park grass is looking parched!
13 PAX: Polaroid, E-85, Buns of Steel, Good Lookin, Rocket, Flying V, Tight Lip, Hindsight, Sputnik, Dome, Joe Buck, Sandy Cheeks, 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 the Monument, back to the front, circling up around the Flag.
Warm-a-Rama:
Side Straddle Hops: 20IC
Cherry Pickers: 20IC
Tappy Taps: 10IC
Step Ups: 20 IC
Dips: 20D
Burpees: 10D
Pre-Thang (3X):
Up the stairs and balls to the wall
Australian Mountain Climbers: 15IC
Air Squats: 20D
Chicken Peckers: 10IC
Wall Sit: 30 Count
Mosey to the top of the stairs
Number off into groups of three.
TheThang: Three-Station Grinder
Top
AMRAP Squats
AMRAP Overhead Claps
AMRAP Mountain Climbers
AMRAP Flutter Kicks
Wash, Rinse, Repeat
Stairs (Push Group)
Bear Crawl down stairs to relieve Landing group
Crawl Bear Up Stairs to Relieve Group
Landing
AMRAP Step Ups
AMRAP Dips
AMRAP LBCs
AMRAP Merkins
Wash, Rinse, Repeat
OMAHA! @ 6:08 AM
6MOM: NOT AT FUTURE
20 Merkins
Rancid Style Hammers
Name-a-Rama:
Announcements: Vandelay and Heartland Hope need our support.
Prayer Requests: Continued prayers for Oahu’s family.
COT: In an effort to lean into some vulnerability, YHC discussed his nearly 4 years of sobriety and how it has impacted his life. How what can start out as an act of reduction or self-deprivation can lead to significant expansion. If we can eliminate that which is holding us back, we are free to accelerate and grow.
Take-a-Knee: Stitches prayed the group out.