by BartmanSuper-cided
QIC: Fanny Pack
PAX: 12
Mileage: 1.7 +/-
Jumpstart, Hammer, Sideboob, Schmear, Singlet, Happy Meal, Jet-Puffed, McFly, Dome, Frank the Tank, Marky Mark, Fanny Pack
Welcome to F3, if you didn’t mean to be at F3, oops; let’s have some fun.
Three Fs
Mission Statement
Five Core Principles
Warm-o-rama:
Yeah, not today
Thang:
Mosey to tennis courts
*75% Suicides, each time change direction, 5 merkins
*Sprint to fence and back, 20 breakdancing Bears (1 is 1)
*75% Suicides, each time change direction, 5 merkins
*Sprint to fence and back, 20 squats
Super-cides:
1st: Frog Hop out, 15, 10, 5 Jungle Boi Squats, Duck Walk Back
2nd: Bear Crawl out, 15, 10, 5 Merkins, Mosey back
3rd: Lunge Walk out, 15, 10, 5 BBSUs, Mosey back
Active Rest: between Super-cides, small Indian run in parking lot
Itsy Bitsy Plank across one tennis court, Crawl Bear back
Suicide:
Rosey out, 15, 10, 5 Pseudo Planche Merkins, Rosey back
*Sprint to fence and back, 50 Mountain Climbers (1 is 1)
Indian run around parking lot, back toward flags
Mary:
Low Dolly IC x23
Low Flutter IC x17
45 sec Plank
LBC OYO x30
BBSU OYO x15
Ballistic Imperial Walkers IC x11
CoT
Announcements:
*Manly Mental Health Night, Oct 22 5:30pm at LOL house
*F3 Gold Rush Second Anniversary Nov 6-7, mark your calendars. Catfish from F3 Nation will be in town to smoke us; start EHing guys now. It would be great to have 60-80 guys there.
*Check BAND daily, set notifications off, if needed, but check in periodically
QIC thoughts:
As men/leaders/fathers, we are used to keeping our head down and working, take time to pop your head up and have a look around.