It’s always a good idea to know why the heck we are outside in the gloom together. The Mole is here to refresh the Southside on all things F3.




Dates: 2019-08-19

Where: clinic

QIC: The Mole

Number of Pax: 15

Pax Names: Nomad, Good Hands, Pookie, Sundance, Squirtle, Gut Check, Abscess, Band Camp, Flo, Hass, Hooch, Gotti, AOL, Ralphie, The Mole

Warm-O-Rama: Mosey around amphitheater, SSH, Weed Pickers, Imperial Walkers

The Thang: Grab a coupon from The Mole's ride.

"Hooch, what is the mission of F3?"
"To plant, serve, and grow small workout groups for the invigoration of male community leadership."
"Right you are. ..."
Plant - Blockpees (burpee with concrete block press overhead)
Grow - Block swings (like a KB swing but with a block)
Serve - Partner up.... Partner 1 holds plank... Partner 2 carries both blocks across field and back (to model carrying one another's burdens.... i.e. serving)

Forget who all I called on for the questions....
F3 Motto/Credo - Leave no man behind, leave no man where you found him.
Partner up with someone similar size. Partner carry around lower field of amphitheater. Swith and repeat.

DORA 1-2-3
100 Merkins
200 BBS
300 Squats
Partner 1 carries blocks across field and back. Partner 2 does exercises. switch-repeat.
During this the PAX were quizzed on F3 Core Principles. Incorrect answers resulted in burpees.

Return coupons to The Mole's ride.

COT: Gut Check was 6th man. Shared about the new foster kids in his home this past weekend. Difficult to see young children endure such trying circumstances.
Announcements about GrowRuck this weekend.

Naked Man Moleskin: It's been so long since the beatdown YHC has forgotten some of the fun moments of the morning. Sorry. Difficult work week.

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