AO: THE FOUNDRY
QiC: Hobby Lobby
Date: 01/30/2023
Title: F3 Cardinal
Number of HIMs: 5
Falcon9, Hobby Lobby, Ndub, noodles, Reba
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Ran a 300 yd distance to the covered area.
10 SSHs
10 x 4 ct squats
10 WW2’s
10 cadence monkey humpers
Tha Thang:
The Pax of Effingham’s Foundry remembered our F3 brother Cardinal – Taylor Phelps today. Cardinal passed away on January 11th and left behind a wife and two children. We finished the workout for him as a tribute.
5 burpees
5 big boy situps
5 heels to heaven
Run to end of parking lot (about 150 yds each direction; 300 yard lap)
Repeat for 2nd round
10 burpees
10 LBC’s
10 mtn climbers
Run, return, repeat
15 burpees
15 air squats
15 freddy mercs
Run, return, repeat
Hold Al Gore for the 6
20 burpees
20 merkins
20 flutter kicks
Run, return, repeat
Lunge walk 25 yds
Bear crawl 25 yds
Duck walk back
30 American Hammers
30 sec plank
30 LBCs
30 merkins
30 WW1s
It was brought to YHCs attention that noodles was only 40 merkins away from his personal goal of 6500 merkins for the month of January 2023 which would give him the title of Papa Super Smurf… so we finished the 40 merks our in good F3 fashion by jumping in the newly installed pool at the Foundry. It was not deep enough to dive but 7 inches of water gave us plenty of depth to do merks face first.
We headed to the flag cooled off.
COT:
Counterama
Namerama
February Challenge begins Wednesday.
Rucking on Tuesdays.
Last Super Murph tomorrow at the OG.
Pray for Ndubs son John Austin.
Pray for Quikcrete. We are here for you man.
Pray for Rebas N laws
Pray for Cardinals family as they grieve the loss of their HIM.
Prayer
Pledge
Noodles has the Q on Feb 1