Camelot (Generals Ice Cream) – Derek Emery

Backblast: December 23rd, 2024

AO: Camelot (Black Ops)

PAX: Carmen Sandiego (Q)
Astro
Echo

The Thang: Black Ops Ruck at 5:00. Rucked over to the Whitehouse library and walked around the lake and back.

Backblast: December 23rd, 2024

AO: Camelot

PAX:
Carmen Sandiego (Q)
Echo
Clear
GMO
Astro
Manchester
Djibouti
Norm
Golden Gate

Workout: EMOM Time
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: 15 side straddle hop burpees, 10 Joe Louis’

The Thang:

Went to the pavilion and got in a circle with our blocks. Did a 30 minute EMOM. Before each exercise, we had to do 5 merkins. Each exercise was a minute a piece. After 4 exercises there was a break.

Squat jumps
Coupon truffle shuffle
Curls
Bent over rows
Rest
Coupon overhead press
Carolina dry docks
Coupon dips
Absolutions
Rest
Nolan Ryan’s
Grave diggers
Ground to overhead press
Monkey humpers
Rest
High plank
Derkins
Imperial walkers
BBSU’s
Rest
Man makers
V taps
Al Gore
Tricep extension
Rest
Freddie Mercury’s
Lieutenant Dan’s
WW3 SU
Mountain climbers
Rest
Surprise! 15 burpees

Count-O-Rama – 9
Name-O-Rama
The Six – Clear
LDP3
Ball of Man