Wait, What? You’ve Never Played Mario Bros?

56* PERFECT!

 

Rousey posted that he was bringing an FNG. YHC tailored the beatdown accordingly and made sure to share the mission of F3, the core principles, and explain the exercises.

 

The proper disclaimer was shared and at 0515 we got started. The plan was to start with a nice easy Mosey around the entire AO but a sleepy Beefsteak was just pulling in hot so we did Hairy Rockettes until he wandered over and planted the Shovel Flag.

 

25 – Hairy Rockettes – IC

 

Mosey around the soccer field.

 

25 – SSH – IC

20 – TTT – IC

25 – IW – IC

22 – MERKINS – OYO

20 – TEMPO SQUAT – IC

15 – LBAC – IC

15 – LBAC in Reverse – IC

15 – AIR PRESS – IC

22 – MERKINS – OYO

 

Mosey’d to the coupon pile, retrieved 4 Standard Issue Cinder Blocks, and headed to the big parking lot.

 

Music was queued up and we did Dora partner work.

 

150 Curls

150 Tricep Extensions

150 Block Swings

150 Overhead Press

 

Partner 1 would do the prescribed exercise while partner 2 ran the distance of the parking lot and back.

 

Headed to the Cross for 50 2-count Rocky Balboa’s

 

Coupons returned and back to the flag.

 

Circled up and did 1 burpee

On your six

 

15 – American Hammers – IC

15 – Flutters – IC

15 – Freddie Mercury’s – IC (Quaker)

15 – Box Cutters – IC (Beefsteak)

20 – Pretzel Crunches – IC (Buffett)

 

2 minutes of stretching

 

TIME

 

Count-o-rama – 7

Grat-o-rama

Name-o-rama

 

Our FNG, CJ, is from Maryland, a Washington Redskins Football Team fan, and works as a pipefitter. F3 name… Luigi!

Announcements:

The Village is now THE PLANK and meets at Doug Shaw Stadium

GrowRuck – needs volunteers. Lunch on Thursday at Thai Lao for anyone that is interested

FreedToBleed – SIGN UP!!!

 

Prayers/Praises:

Internal

 

YHC prayed us out

 

It was a great morning with these High Impact Men!

 

Honored and Blessed!

 

Brown Bag

 

Over and out