Welcome to F3 : The Tuesday Tower

10 across the Board

5:16am

Pax perplexed where YHC was, who was to be on Q, however arrived a minute late due to the pre-ruck.

Welcome to our downrange guests, Lifeboat, Cherokee & Olaf, The Fort

5 Core Principles

Men Only, Free, Held Outside, led in rotation by peers, COT

Warm up

Agitators, Michael Phelps, Arm Circles, Strawberry Pickers, Leg Stretches, Motivators from 10. Mosey to bottom of tower

The Thang

4 groups of exercises, in between groups,  either run a lap and tower or jailbreak to the top of the tower

10 count for each exercise

Group 1: SSH’s, Jump Squats, Monkey Humpers, Lunges, Parker Peter, Mountain Climber, LBC’s, Ankle Taps, Cockroaches, Plank

Group 2: Freddy Mercuries, Plank, Side Plank, Opposite Side Plank, Burpees, Merkin, Dry Docks, Shoulder Taps, Moroccans, Overhead Clap

Group 3: Flutter Kicks, Diamond Merkins, Plank to Pushup, Sumo Squat, P Pointers, Sit Throughs, Reverse Sit Up, American Hammers, SSH

Group 4: Plank to Toe Touch, Seated Cockroaches, Simmers, Peter Parker, Mountain Climber, Burpees, Lunges, Merkin, Dry Docks, Plank

End at the top of The Tower

Announcements:

10 HIM for Namarama

Olaf spoke of how important Shieldlocks play a large role in how we as F3 men stay strong & if don’t have any or familiar with what they are,  reach out & ask.

Thank you guests,  you’re always welcome.  Come back and visit

GrowRuck & Races fast approaching

Prayers to pax around the Region & Nation

Blessed & Honored, as always

-Lancelot