BBQ, Pearls, and Rucks

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

as a lot of you know the very first F3 workouts started in North Carolina in 2011. Eventually the workout got too big and they split into two. This was the Genesis of F3 as we know it today. Fast forward a little bit and in 2017 the Naperville region opened. The gift was given away and eventually made way for F3 Plainfield in 2021. Plainfield continued to grow and expand South to give way to a new region that we will proudly call ChaMinWood. Might be obvious to some Chaminwood is a portmanteau of the 3 communities of Channahon Minooka in Shorewood. With the new region will come a focus on growth in these three communities not only in the first half but especially in the second and third f.

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.

Leave a Reply