Q: F3 Columbia
PAX: Serena, LA Gear, Backstop, Ruby, Broke Down, Runt, Flapper, Fenway, Chris Smith (F3 Training Wheels), Side Salad, Coin Flip, Bayou, Nails, Snowflake, Adrian, Alter Boy, Hawg, Huffy, Churchkey, Prodigal, Ash (COMZ), Garnish, Swingline, Bundy, Frogger, Tube Socks, Ziffel, SweetTart, Kerrigan, Quaker, Love Child, 8 Mile, Lobstah, Bootleg, robber, Dog-Faced Gremlin, Mud Dawg, Bemis, DriveBy, BabyRuth(AOQ TheWall), TapeWorm, Fallout, QuickBooks, Keystone, Stache, Bucket Truck, Rudder (WeaselShaker), Ronda, Jar Jar, Pipeline, McLovin, CESS, Stent, Turtle, Fountainhead, Billy Bob, Phlegm, Lumen, OBC, Bindi, Silent Bob, Butters, Silver Bullet, Drummer Boy, Q Ball, FedEx, Ghost Rider, Beano
FNGs: None
COUNT: 68
Pre-Ruck from 0600-0700 and run options from 0600-0800 and 0700-0800. Bootcamp detailed below!
DISCLAIMER
F3 5 CORE PRINCIPLES:
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion with no training or certification necessary
5. End with a Circle of Trust
WARMUP:
– Side Straddle Hops x12
– Burpees x12
– Imperial Walkers x12
– Grass Pickers x12
– Windmill x12
– Arm Circles x12
– Hand-Release Merkins x12
– Calf Raises x48
THE THANG:
– Mosey down Nature Trail
– Pair up, Owens Field DORA with:
– Merkins x120
– Lunges x180 (x90 each leg)
– LBCs x240
– Partners alternate running soccer field down and back
– Plank for the 6
– Teddy Rock x12
– Teddy Roll x12
– Rudder’s “Lying-Arounds” (24 seconds)
– Short mosey to Traffic Circle
– Ring of Fire w/ Merkins (1 + 2)
– Slow/Fast Squats x12
– Monkey Humpers x12
– Mosey between Playground/Ballfield towards Track
– 100m Bear Crawl
– Jog the turn
– 100m Crab Walk
– Jog the turn
– 100m Jailbreak
– Plank for the 6
– American Hammer x24
– Flutter Kicks x24
– Mosey back to Parking Lot
:alert: ANNOUNCEMENTS :alert: :
– sandlot Anniversary next Saturday (11/16)
– Runvergence at ramble on Friday, 11/22
– Thanksgiving Convergence + Turkey Trot 5K at thunder on Thursday, 11/28
– Cold Brew Half(ish) Marathon on Saturday, 12/21