Four seriously committed F3 brothers (shake it, beano, coco, & peach) didn’t let single digit temps and ice keep them from an EC ruck – strong!  As we gathered for the main event the PAX count grew to 19 leaving YHC impressed with the commitment and drive the men of F3 continue to display.  The only thing more impressive (or maybe questionable) was Bushwood being in shorts.  We were glad to welcome Frosty, a PAX from Lake Norman.

5:30 hits and it’s time to move – no standing still with these temps.

the thang

Warm up w/cadence count – upjacks x30 | seal jacks x30 | mtn climbers x15 | body weight squats x15 | 1 lap around parking lot (1/2 jog & 1/2 bkwds run)

set 1 – find raised concrete circles for single leg lunges 15-20 each leg – 3 sets with the following added after each set – set 1, 20 cc derkins; set 2, 20 cc dips; set 3, 25 burpees oyo

1 lap around parking lot (1/2 jog & 1/2 bkwds run)

set 2 – partner up for 4 rounds each of man maker beam pull ups & 25 tuck jumps | partner 1 is on the man makers and partner 2 is the timer performing 25 tuck jumps, switcharoo for 4 sets; PAX seem to be breathing hard, YHC breathing hard too, feeling good about this.

set 3 – 60 second balls to the wall followed by 20-30 seconds of rest x3 – “shoulder busters” Peach says

set 4 – parking lot lap, method of travel is 1/2 lap travelling merkins & 1/2 lap travelling burpees

1 lap around parking lot (1/2 jog & 1/2 bkwds run)

mary – 60 cc flutters led by Bushwood; 5 burpees oyo (thx Frosty); 25 cc plank jacks and we’re done

COT

Name-o-rama

Announcements – tatertot and his family brought a new 2.0 into the world on Wednesday – congrats to all the tots!

Closing – Always an honor to lead a group of strong, dedicated, and committed brothers.  Qing never fails to be rewarding.  To those who are on the fence about doing it, make it happen in 2018.  If you need help planning, want to bounce ideas off someone, or want a co-Q just ask.  I guarantee any PAX someone asks will be willing to help with a Q and more importantly help you grow as a leader and give you that push you may need to get outside your comfort zone.  After all this is what F3 is all about, don’t forget as OBT reminded us during his recent visit, the mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.  Have a great weekend.