AO: Three Rivers
When: 08/16/2024
Number of Pax: 28
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foreclosure
Introduction
There were several pax doing EC beforehand. We had a large group that ran 3 miles through the neighborhood and through the school lot back to the flags while Millville was lunging in the parking lot with his barbell and weights as we got back. Carmen San Diego showed up for the EC and did the boot camp while on his last day of a 5 day fast. What a bunch of crazy committed pax that are pushing to get better and keeping each other accountable.
Warm-O-Rama
We did the 5 core principles and the credo and mission statement while hitting the dirt 8 times.
We did 22 SSH in cadence and 16 Merkins. These numbers were for 8/16/22 my first F3 day. We also did 8’s in cadence of hairy rockets, above vigotas and Willy mays hays.
The Thang
We did a mosey lap around the parking lot in a heart shaped form for the coolness of strava and then made our way just off the lot to the field for the main thang.
2 teams of 14. 3 rounds. Each round had a buy in to start and a buy in each 1/2 round when we start a new exercise and when we switch teams turns on the reps or sandbags.
Round 1 – (all do buy in of 8 blockies and 16 goblet squats). Team 2 start with 8, blockies, 16 thrusters, 22 coupon swings then hold plank for team 1 to complete a sandbag mosey cone to cone in the field that created a #2 in shape. Once they return all pax did buy in again before team one and 2 switch. Now team 1 did the reps and team 2 did the sandbag shuffle.
Round 2. ( all do buy in of 8 goblet squats and 16 Merkins). Team 2 started with 8 thrusters, 16 coupon swings and 22 OHP. Team 1 did murder bunny’s down to cone 1 and back of 20 yards each way. Then teams switched after buy in of 8 goblet squats and 16 merkins.
Round 3. (All do buy in of 1 min hold of planks). Team 2 started with 8 coupon swings, 16 OHP and 22 Merkins then held squat while team 1 did sandbag pull through bear crawls 20 years and back. Once pax were done we did 1 min of plank again as buy in and switched.
After this we all did another heart shaped mosey lap around the parking lot for strava. Once we returned we grabbed all of our stuff and went back to the circle for Mary.
Mary was 22 SSH in cadence again and then a Merkin ring of fire of 2 then switched to 1 in waterfall fashion for 2 loops to end it. Recover recover.
Circle of Trust
What is the impact that you are having in your sphere?
In F3 we talk about the ULP – ultimate life purpose – I believe that this is something we should strive to for. That should be the target we are aiming at. If we are living our ultimate life’s purpose then it matters where we live, who we interact with and we make an effort to produce a positive impact around us that is noticeable. If we were no longer around would things be different?
Naked Man Moleskin
Thank you Hanger for the coffee and excellent job having my 6 DBAG. This was his first day as site Q and he absolutely crushed it. Men!