AO: Three Rivers
When: 06/03/2024
Number of Pax: 15
DR Names:
Number of FNGS: 1
FNG Names:
QIC: BABYMOMMA
Introduction
First Monday of the Month Bootcamp and BBQ. I had the honor of Qing this first workout in the new region as well as informing the PAX of our growth during COT.
Warm-O-Rama
Quad Stretch 10sec ES
Hamstring stretch 10 sec ES
Plank Jax 1 set of 15 IC
Mtn Climbers 1 set of 15 IC
Motivators from 5
TyFighters 10 fwd 10 backwards IC
The Thang
After WoR we started our 1.5 mile tour of 3 Rivers with stops along the way. I pushed the PAX for a 14:40-15:40 pace.
First Stop
Rucks off! OHP 1×15
Front delt raise 1×10 10sec hold on last rep modification upright row
Lawn Mowers 1×15 Each Side
Second Stop
Weighted Squats 1×12
Weighted Merkins 1×12
Third Stop
Flutter Kicks while Chest pressing Ruck IC 20
Love Sacks with Ruck 1×20 each side
Mary
10 Burpees on my down
LBC’s 1×20
Right Center Left plank holds switching every 15 seconds until SIX
Circle of Trust
It is very strategic that those involved are using the term expansion and describing this new region. We’re not leaving our F3 Plainfield Brothers but rather focusing our efforts in a more localized method. There will be no need to pledge your allegiance to one side of the other you’ll be equally welcome on both sides of our Mason-Dixon line which I’m calling Theodore road.
And even As we are barely just getting our own region started up we’re already looking forward to the growth and expansion of the Wilmington region. We all know the energy and fire that those men have been bringing to the entire F3 Plainfield region. The important note here is that we are focusing on growth.
So much the way the initial workout in 2011 expanded from one to two so do we expand as a region from one to two. I want to personally thank all of the F3 Plainfield packs and SLT for helping us grow this thing and continue to give this gift away. I encourage everybody to always think of and act in service of our mission statement to plant growing serve small workout groups for men for the invigoration of male community leadership. If this is always in the forefront of our mind we will always do what what is best for ourselves our F3 brothers and our community
Naked Man Moleskin
Big thanks to all the PAX that helped with the BBQ. Shout out to Doghouse for his having my SIX.