PAX: 11 Total –Oompa, Flowers, Grease Fire, Ear Tag, Hu Hot, Irish Car Bomb, Fun Dip, Chernobyl, Supe, Truck Stop 

QIC: Duracell 

5:30 a.m. – Temp: 24 Degrees 

The PAX gathered at the shovel flag. Duracell covered the F3 Mission Statement: To plant, grow, & serve the invigoration of male community leadership through small workout groups. The Credo was recited: We leave no man behind & no man where we found him. Duracell stated the 5 core principles: Always outside, open to all men, always free, led in a rotating fashion, & ends in a COT and advised the PAX that he is not professional & to modify as needed. 

Warmarma: PAX Mosied down the hill roughly 250 yards for warmarma: 20 side straddle hops, 15 tappy taps, 15 sun gods, 15 reverse sun gods, 5 slow burpees, 5 fast burpees. 

The Thang: PAX gathered at the bottom of a steep hill & started each round with a bear crawl up the hill to the wall of the skill for 6 rounds: 

Round 1: At top of hill, wall squat for one minute, mosey back down the hill, 20 Freddy Mercurys. Round 2: At top of hill, one legged wall squat for one minute (alternating legs every 10 seconds) mosey back down the hill, 20 Big Boy Hammers (a big boy up & hammer twist at the top). Round 3: At top of hill, wall squat for one minute, mosey back down the hill, 20 Plant alternating knee to elbow crunches & 20 6:00, head facing downhill merkins on the hill. Round 4: At top of hill, wall one-legged wall squat for one minute, mosey back down the hill, 20 big boys & 20 3:00 Merkins on hill. Round 5: At top of hill, wall squat for one minute, mosey back down the hill, 20 LBCs & 20 9:00 Merkins. Round 6: At top of hill, no more wall squats, mosey back down the hill, 20 Freddy Mercurys & 20 12:00 Merkins. 

PAX Then mosied about 200 yards to the other side of the AO, where 3 stations & awaited. Station 1: Push group, run down the hill, roughly 200 yards & back up to push the other groups. Station 2: Coupon station – PAX did AMRAP Thrusters & Man-Maker Merkins: Merkin with Coupon on one side, slide coupon under your chest after each merkin. Station 3: AMRAP Hydraulic Squats & Jump Squats. PAX completed 2 rounds at each station, then mosied back to the shovel flag for 11 American Hammers to finish. 

COT: The COT for today was to “get out of your comfort zone.” QIC was inspired to share this message for 2 reasons: 1) There is a murph workout happening at the same time at the neighboring AO & QIC was initially intimidated by a bootcamp workout because you don’t know what the exercise will be. 2) There is also a smurph before Stormbreaker & a number PAX completed both workouts today. The first time I did it, I was terrified. PAX were encouraged to try new workouts, try both if they’re ready for it, try a new AO, reach out to someone new on Slack, etc. Personally, I haven’t regretted any time I’ve stepped out of my F3 comfort zone.

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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