Q: Szczerbiak
PAX: Myrtle, Fun Run, Maestro, Ratatouille, Szczerbiak, Red sauce, Goose, Gaylord, Mr. Beast
FNGs: None
COUNT: 9
INTRODUCTION:
Welcome to F3!
5CP, MS, Credo, Disco
BUY IN:
SSH – 50 IC
WARMUP:
Modified Albatross Wings:
– LAC F/R
– Randy’s
– BAC
During Randy’s the Q did his best to explain this week’s Q-Source Topic: f3nation.com/team-development. As a Team, we would be carrying a 30# weight for most of the work, the Q was trying to concentrate on the 1% that he must do and learn to delegate.
THE THANG:
We moseyed with the 30# weight, and as a team, to the backside of the new school for:
– People’s Chair with 10 curls / pass the weight
– Merkins 30
– People’s Chair with 10 OHP / pass the weight
– Merkins 15
Mosey off campus to Ashville’s Hill (about 1/2 mile) for the following:
– Merkins
– Burpees
– Hill Sprint
– Plank / Merkin back at the bottom for the 6.
– 4 Sets with 15,10,5,5 merkins, and 5 burpees each.
Mosey back to the School to the wall for:
– People’s Chair with 5 curls / pass the weight.
– Toward the end of the line it became a contest to set an F3 Macon at the Yard record for number of curls during People’s Chair: The record is 27.
– Mike Tyson’s 20 OYO.
Mosey to the Flag with the weight.
MARY:
LBC 15 IC
Crab Boil 15 IC
Flutter Kicks 15 IC
ANNOUNCEMENTS:
– 12 Miles of Ruckmas – 12/20 – 8:00 at the Forsyth Kroger. YHC understands from Scooter that there will be a Pre-Ruck Coffeeteria (7:15?) at the Starbucks located in the same parking lot.
– There is a rumor about a Polar Plunge in the near future, stay tuned.
– Fun Run mentioned DHT-03 in 362 days.
COT:
We talked a little about relationship with the M, and how 50/50 isn’t a great strategy, that our goal as HIM is to drive the ball past the redzone and into the endzone for the score.
PRAYER REQUESTS AND PRAISES:
– Gaylord & Ratatouille’s families have been down with the crud – pray for quick recovery and energy to help.
PRE-RUN EXTRA CREDIT:
The following PAX arrived at 4:30 for the Pre-Run:
Ratatouille Myrtle Fun Run Goose Szczerbiak Gaylord :runner:
Great mumble chatter throughout – Keep Accelerating!