THE SCENE: Dry and about 37 degrees outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 30x Side-straddle Hops
THA-THANG:
We attempted a modified version of the Army’s new CFT (Combat Fitness Test). We partnered up and split between the 5 stations. Each station we had 2 minutes to complete as many reps as possible then ~1 minute to reset the station and get to the next station. The Stations are in order below.
- Throwing Balls (Throw a 10lb medicine ball backwards over your head as far as you can then sprint to it and throw it back. There were 2 medicine balls, 1 per partner)
- Sprint, Drag, and Carry (Sprint 25 yards down and back, then drag 2 CMUs with a ratchet strap backwards 25 yards down and back, then farmer carry 2 CMUs 25 yards down and back)
- Leg Tucks (Hang from the pull up bars with an alternate hand grip and tuck your knees to your elbows)
- Hand-Release Merkins – Arm Extends (A normal Hand Release Merkin but with a twist. When you release your hands, extend them out sideways without them touching the ground until your elbows lock then bring them back in and complete the Merkin)
- Deadlifts ( A normal deadlift with a CMU in each hand)
We then went for a Indian Run for about 1.5ish miles around the park with a small 45 sec pit stop to hold an Al Gore. At the end, we Jailbroke the last hill to the Grinder
We then attempted the PFT (Physical Fitness Test) which was the following
- 2 Minutes of Big Boy Sit-ups
- 2 Minutes of normal Merkins
We then finished the work out with a 30 count of Tempo Squats
MARY:
- 25x Box cutters
- 25x Fast Tempo Side-Straddle Hops
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In the military, they are like brothers. Before I started coming to F3, I was going to try out for the Knoxville Rugby team. I played Rugby in college and was really looking forward to playing again. When I went to the first summer practice several months ago, the guys there were not very welcoming. I was the last one picked for the pickup game and no one even tried to introduce themselves. I knew no one and no one knew me. They all had their own little cliques. By the end of the second practice I was so discouraged because I was not having fun and pretty much just standing by myself.
When I came to F3, I was very skeptical because of my experience with the Rugby team. I was very happily surprised that the F3 Brotherhood was so welcoming. My first day at the Bomb Shelter was amazing! Very Difficult, but amazing. Everyone was so friendly and genuinely wanted to get to know me and any new person than came out. It was like being welcomed into a new family of brothers that always have each other’s back. I am so thankful to have found a brotherhood like this and I hope everyone else can appreciate it as much as I do!