AO: Hard Knocks University Bootcamp - Wednesday
Number of Pax: 22
Pax Names: AirWolf, Big Mac, Bing, Blade Runner, Brutus, Cavalier, Condenser, Crabcakes, Dragnet, Drake, Goob, Hardhat, Kotter, Lobstah, Olympus, Pincher, Props, ShamWow, Stagecoach, Wolverine,
Number of FNGS: 0
5 Core: Free of Charge, Open to All Men, Held Outdoors, Peer Led, Ends with COT
Moxy, Nur, Nur High Knees, Nur Butt Kickers. Round up Motivators on 8, Strawberry pickers, walk out to Merkins IC x 10, Stretch right, left and middle.
Today’s Q Source topic is Group. As a reminder Q source defines groups as:
Community – Bound by Proximity
Organization – Bound by common goal
Teams – Specific Mission
We as F3 are an Organization with a mission to “Plant, Grow and serve small workout groups for Men for the invigoration of male community leadership.”
We broke out into Teams of 3 or 4. Each team member is to perform the rep count, but we are allowed to bank on our strengths and pick up the six. Pax that is complete and perform exercises and give them to other pax. Once the entire Team has reached their individual rep count on to the next excessive. As in life, there are always Jesters at play. Things that take us off cadence and make us miss our count. Thus every 60 seconds everyone will do 3 burpriees.
Jester. 3 Burpees at the start of every 60 seconds.
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)
From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work.
Murph on Monday at 7:00, with a pre-Ruck option at 5:15.
Drake, asking for prayers for Chuck’s battle against cancer and Dillon for his choices.
Trains wife Sarah infection
Roudy mission trip in the Bahamas.