What…No Triple Nickel

What…No Triple Nickel

Arrived a few minutes early this morning and thought was going to be small showing but as seen on tv…..wait there’s more.  The PAX grew to 16 strong and were now ready for some action.

COP

20 Side Straddle Hop

15 Imperial Walker

10 Merkins

10 Low Slow Squats

The Thang

1. We started off campus, Indian Run to Rosecliff Dr.  10 Merkins at bottom and 10 Lunges at the top of the hill.  3 rounds… could of done a few more but had more plans at SCMS.  So let’s run back at a comfortable pace.

2. Enough running for now, how about some Mary.

Rosalita, Freddy Mercury and Elbow Plank to slow down the heart rate and focus on the core

3. Grab a rock so we can work on the upper-body.

2 rounds-

15 Bicep Curls

15 Tricep Extensions

15 Overhead Presses

and let’s mix it up with some Jump Squats.

4. Run to the baseball field and partner up.

1.2 rounds… yes ran out of time

Step Ups

Dips

Pull Ups

while other partner runs to the top of stairwell and around cement pathway, then flapjack

5. Now for the fun….line up for some hand slap Merkins

6. Cool down, grab some wall for Airpresses

Thanks to Goonie and Drano for providing me with the opportunity to lead today.  Good work by all and was told logged 2.5miles.  Do what you can to exercise leadership in your family, work  and communities.  Thanks to Nomad for the takeout. Have a great week.

Announcements-

1. Little Mike stated that there will be a convergence at Patriot park on Memorial Day at 7am followed by a 5K @ 7:45am.  The 5K is M and 2.0 friendly.  Plan to run with active Military and wounded Veterans.  There will also be a go extra mile run with the F3 Shovel flags.
2. There will be a convergence at SCMS on Memorial Day.  More information will be coming soon and if you would like to Q, please see Goonie.
3. Tolkien from F3 Charlotte- Metro is leading a project for the 3rd F; Speed for Need to benefit a child who has multiple sclerosis.  This effort will support the purchase of specialized and customized chairs for pushing those who are affected by disabilities. Goonie will be exploring donation options for the cause at BaseCamp workouts.

Remember 3rd F is for Faith which symbolizes a higher calling for all of us.  Try to find your 3rd F cause and work towards it…  The mission of F3 is to plant, grow and serve small workouts for the invigoration of male community leadership.  This is one way to be a leader, reach out and do something…….Goonie.