The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”, YHC thought about growing and serving other is about enduring the changes, handling weight of life while continuing to move and help others. To invigorate the PAX, the call for rucks and blocks were made the day before. Rolling out of bed and ITG, 10 PAX took the message and dedicated their morning to endure a Chowdah led beatdown.
The Warm Up:
- Motivators- From 10 until 5 (OYO)
- Windmills- 10 (IC)
- Frankenstiens- 10 (IC)
- Merkins- 10 (IC)
- Shoulder taps- 10 (IC)
The Thang:
- E- elevens between lightpoles
- Merkins and Curls
- N- Negative Chin Ups- concentric (aka slow down) the release of the chin up – 10
- D- Deconstructed Burpees- 10
- U- Upright Rows- 10
- R- Rochamburpees- 10 R/P/S rounds
- Loser does 10 burpees, winner does 10 squats
- E- Elevens between lightpoles
- Swings and Squats
With about 5 minutes left we did some Chowdah yoga
COT:
- Sign up for the June 1st GoRuck Tough event
- 2nd F 2.0 Workout on the 18th. Starting at 730am!
- Grateful for all PAX posting and pushing each other
- Prayers for those injured, ill, DR, for those not posting to find their way back
- For those who have yet to hear of F3