- Workout Date - 06/06/2019
- Q In Charge - Lt. Dangle
- The PAX - Priscilla, Cockpit, Live PD, No Show, Road Trip, Butterbean, Hot4Teacher, Band-aid, Upper Penisula
- AO - Graceland
On this 6th day of June 1944 the allied forces stormed five beaches in France and sacrificed it all. If given the opportunity of meeting just one of these great men thank them for making the world a better place. Courage and bravery are just words that truly don’t give merit to what happened that morning. Their fortitude to press the fight in that moment was biblical in nature for we know God was truly on their side. We made every attempt to honor this sacrifice the only way F3 knows how. In the gloom, under OLD GLORY with plenty of ATTITUDE, EFFORT and SWEAT!
Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.
Disclaimer: Stand by to get some!
SSH IC x 20
6/6/1944= six cards of exercises, six sets, 1944 meters or 1.2mls
This WOD was a tabata workout with 40sec. work and 20 sec. rest. One 40/20 was one card, switch to the next card and stand by to get some. 40/20 rotate again…you get the idea. At the end of completing all six cards we would run a fast lap. All but one card had two exercises which was the infamous 8 count burpee. First three sets is one of the exercises and the last three was the other.
Lap 1: Lets take a lap to pick up some blocks and buckets!
Card # 1: WTF (Western Task Force) Utah beach – USA
Block work: Curls / Tri-cep ext.
Card # 2: WTF Omaha Beach – USA
8 county Burpees
Card # 3: ETF (Eastern Task Force) Gold beach – British forces
Bag throws 40lb and 60lb available. You choose!
Bucket Carry- Covered awning to the truck or roughly 350’ there and back.
Card # 4: ETF Juno beach –British and Canadian forces
*MERICANS and Derkins (YHC refuses to call them merkins..google it)
Card # 5: ETF Sword beach- British forces
Squats with a block or bag if available
Card # 6: Point du Hoc – USA 75th Ranger Regiment
Overhead Press with a block
Carolina Dry Docks
*When you have completed one exercise from each card..yep that’s six! Take a fast lap! By the end of a full 45min. we completed six laps. Last lap was clean up!
NO REST WAS HAD FOR THIS WORKOUT! 10 PAX GOT AFTER IT FOR THE FULL 45!
No time for Mary…it was 6:15
CIRCLE OF TRUST
– Graceland is back and needs Q’s..F3 Priscilla is the new AOQ!
-Re-Engage marriage ministry starting 8/14 @ Grace Church. We work hard to stay in shape why shouldn’t we try to improve our marriage? Just sayin..
-Church Lady’s family and closure in regards to his cousin.
-No Shows friend and baby Bailey. They are need prayers for upcoming surgeries.
-RT’s M and her voice to the nephew!
-Aidens surgery in 1 week
Leave no man behind, but leave no man where you find them! Always a pleasure to lead.