Beautiful Fall morning with low humidity and comfortable temp. for 19 PAX to put in work.
TTT – 12 IC
Merkins – 12 IC
LBAC – 12 IC
Reverse LBAC – 12 IC
Mosey to playground
- PAX split into two teams and raced across a course in caterpillar fashion. From the F3 Exicon: Caterpillar – PAX forms 2 lines face-to-face, down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through over a Q-prescribed distance. At end of course, all PAX did 25 merkins and sprint back to starting line
- AMRAP for rounds of 5 pullups and 10 squats
- Mosey back to track and do gassers/100m sprints
Flutter Kicks – IC 30
Plank Jacks – IC 15
American Hammers -IC 30 (well, Honeysuckle and Rudy made it there)
CIRCLE OF TRUST
The older I get and the more kids I have had, I have realized I need help. Being self-reliant is a sign of maturity, but so is knowing when you need to be encouraged or accept help from family, church family, or friends. Seek widsom and discernment to know when you need help, and know that F3 provides a brotherhood to help with any need.
Chicken Fried’s VQ on Thursday!