YHC picked up a Q at Ambush prior to the #RedOctober and launch of the new AO F3 Surge at Rocky Creek. Turns out that Juice had the Q at Surge today. Pretty neat since he’s the AOQ at Ambush. Told the guys at Surge to get ready and YHC was hoping to bring a good workout for the guys at Ambush too.
One minute, any FNGs, and disclaimer.
Prayer
COP at the Octagon:
SSH x 15 IC
Merkins x 15 IC
LBAC Forward x 15 IC
LBAC Reverse x 15 IC
Squats x 15 IC
The Thang:
Mosey over to the Block pile and then head over to the field for the 343er workout. YHC found 7 rocks to keep track of the repeats. Next YHC instructed the PAX of how this would go…7 exercises, 7 reps repeated 7 times with sprints across the field carrying your block. Line up along the end line and the following were the exercises:
Burpees (no block)
Kettle Bell Swing
Squats
Hand Release Merkins
Curls for the Girls
Lunges (block overhead)
Shoulder Press
Rinse and Repeat 6 more times. Return block back to the block pile and mosey to the Shovel Flag.
COT, BOM, and Prayer
Prayer Requests:
Brita – Loss of Grandfather Saturday night, prayers for Grandmother and family
Squatter – Mother-in-Law going through tests and prayers for good news
Announcements:
Cheech 10k this Saturday 11/11 @ Ballpark Rd
The Reaper special edition on this Friday, Marine Edition
GrowRuck in January
Cottonmouth on December 9th
F3/FiA Christmas Party on December 15th
Devo/Synposis of Words by Paper Jam:
All of F3 Nation has rallied around our fallen brother Cheech. It’s not just F3 Lexington, it’s F3 brothers from all across the Country, that have been impacted by Cheech. He was a man in a similar life stage as lots of F3 men who are married with young children so the tragedy certainly hit close to home and has pushed so many men to get better. The John Flanagan 10k is going to be a special event and the call is being made that F3 come out and support everyone participating in the event. If you’re running push yourself to #RunforCheech.