Backblast: December 8th, 2024
AO: Pump Station 5:30 to 6 am
PAX:
Carmen Sandiego (Q)
Phat Thor
Guardian
Sherbert
Wario
Tarnished
Workout: For Speed, Strength and Endurance (Black Ops)
FNG’s: No
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
Warmup: Willy Mayes Hayes, Michael Phelps, Lower Windmill
The Thang:
Ran a full hill. We had to switch off on who ran with the ruck pack.
Next 2 hills we ran to the cone, walked to the next cone and ran the rest.
Ran backwards up the hill to the cone, walked to the next cone and ran forward the rest of the way.
Ran a full hill forwards without stopping.
Ran two laps up the side of the pump station and down the stairs.
Count-O-Rama – 6
Name-O-Rama
The Six – Tarnished
LDP3
Ball of Man
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