12 NASCAR Hopefuls hit the track and field at Tomahawk Creek Middle School. Here’s what the weekly garbage truck driver observed :
F3 Mission Statement : “To plant, grow and serve small workout groups for men, for the invigoration of male community leadership.”
Mosey to tennis court
Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC
Mosey to track
THE THANG :
Lay down a deck of F3 Nation Exercise Cards on the track. Number cards = 10 reps. Royalty = 20 reps (except for the few cards that have a specific # of Reps on them or a specific duration of time on them). Each PAX picks a card then calls out the exercise. All PAX perform exercise on the track then mosey to the goal line on the field to get ready for a 100 yard sprint. Repeato until time expires.
We completed 11 sprints and did these Exercises : 60 second Low Plank hold, 100 Calf Raises, 100 Flutter Kicks DOUBLE COUNT (thanks Nap Pod for the DOUBLE COUNT), 10 Ball Dippers DOUBLE COUNT, 15 Oblique Crunches on each side, 10 Ranger Merkins, 20 Squats, 20 Freddie Mercuries DOUBLE COUNT, 90 second High Plank hold, 10 HRM, 20 Monkey Humpers
Mosey BTTF
Hardywood led Merkin COP while we brought in the Six
YHC led 25 WWII’s IC
DONE
Numbers, Names, YHC took us out in prayer
Prayers to Vagabond’s friend’s family the Johnson’s who have lost 2 family members in the past year
Prayers to Oyster and his M’s family
Announcements : SOJ Monthly Lunch next Thurs 4/27 at 11:45 am at Rusty Taco at Westchester Commons;
CSAUP at Currahee AO on Sat 5/6 : 6 am Ruck, 7 am Bootcamp, then Team Relay Races. Each team should be 4 PAX members. Sign up on the Q Sheet (there’s a tab at the bottom called “May 6 Currahee”)
NMMS : We definitely got our cardio in for the day. Repeated sprints always gets the heart and lungs pumping. Cookie went so hard that he pulled something in his hamstrings. Prayers to you brother for quick healing.
