There was some confusion over who had the Q, but Tesla graciously stepped aside and let me get it. There were some runners that came I (Quiche, Buckeye and Sargent), but only the big cheese and supreme potentate of F3 Gastonia had the testicular fortitude to stay.
Flagpole for Pledge
Principles of F3:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion
- End with a Circle of Trust
Mission of F3: Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.
Warmup: SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Moroccan Night Clubs x15IC, Arm circles
Move to the track where I set up cones for the CrossFit Metcon workout. At the four cones, do the following.
10 merkins, walk to next cone, 20, next cone, 30, 40. Run a lap. Repeat, but with squats and then sit-ups or leg lifts.
After this, we go down to 10, 20, 30. Then 10, 20. There was a lot of work done and some chastising about form and then some biting back. I love the conflict because we grow. When someone calls me out, I think about that on how I can be better. Maybe I am not as good as I can be, but we are better than we were.
One minute left so we line up for some bear crawl slalom in honor of T. McBadass.
Announcements: 6/18 dads at Folsom, Regular Folsom is cancelled so go to Old School at 7, Twisted Goat today at 12 for lunch, 6/25 fitness test (proctors needed) and trash pickup after, 7/4 sandlot being changed by Flintstone so stay tuned, 7/30 tubing, regional convergence coming up.
Prayers/Praise: Sargento Skin biopsy, Whoopee, Turtleman, Sargentos friend Della, Travel Mercies
BOM/COT: Watts Up took us out