F3 is a community of High Impact Men looking to grow leaders. The wo today empowered leadership within our small community.

warmarama: arm circles, circle arms, Abe Vigoda, Imperial walkers, SSH

The Thang: Part 1 – Pax took turns pulling a card from the workout deck and leading the exercise. Card# +10, Royal 25 & Ace 100

6 ♣️ = 60 sec plank

8 ❤️ = 18 merkins

Q ❤️ = 25 Burpees

5 ♦️ = 15ic HR Merkins

7 ♣️ = 17 LBCs

2 ♣️ = 12ic WWIIs

7 ♠️ = 17 Monkey Humpers

J ♦️ = 25ic Dips

8 ❤️ = 18 squat thrusts

J ♣️ = 25ic shoulder taps

3 ♣️ = 13ic High slow Flutter kicks

Q ♠️ = 25 Monkey Humpers

8 ♣️ = 18 Luge

A ♣️ = 100 Flutter Kicks

The Thang: Part 2 – Gobbler Challenge. This is done as a full wo and is amrap for 60 min. Today we completed two rounds as a teaser.

4 stations (reps = round# x10)

Overhead Press

Block Squats

Rowers

Block Swings

100m movement been stations

Rifle Carry

Farmer Carry R

Rifle Carry

Farmer Carry L

I remember Eagle bring the workout deck not long after I started. I hated in the moment but it was the nudge I needed to be able to Q. I also realized in that moment that the Pax at LANCO are a community of HIM and there to support and help. Excellent work leading today. You all did awesome!