Date: 2026-11-02
AO: North Beach
Q: Dumpster ,
PAX: Dumpster, DQ, Brainfog, Stock boy, Mr Roboto, Lakers, Manhole FNGs: None
COUNT: 7
Conditions: Mild Fall weather, brighter than last week.
WOR:
Arm circles
Michael Phelps
Motivators from 5
Side leg stretches right
Side leg stretch left
Butterfly stretch
The Thang:
Ruck with sandbags to spots along the path
Rock – Rows x30
Playground – Partner Sandbag Swings x20
Bench 1 – Burpees over Bags x10 each side
Bench 2- Butterfly bags (on feet) sit-ups x30
Bench 3 – Bear Hug Squats x20
Bench 4 – Pax choice of #1-3 bench exercises
Mosey to around long metal bench
100 spittoon sandbag
OHP (hold sandbag up above head until pax takes turn lifting and counting)
Scout jog with sandbags back across the field to the parking lot
Basketball :basketball: & Bags
One person dribbles and makes 5 baskets, one at each rim (take no more than 3 shots per basket) and then dribbles back while other pax are doing the exercise. Perform a different exercise while each pax takes a turn dribbling and shooting.
1. Sandbag shoulder toss
2. Back Squats
3. Curls
4. Sandbag swings
5. Lunges (sandbag on shoulders)
6. OHPs
7. Windshield wipers
Mosey to Playground
Perimeter Sandbag Scout Walk
With sandbags on shoulders- squats and scout move around perimeter of the playground until we reach the slide – each pax carries sandbag up ladder, sends sand bag down the slide, and then slides down.
Moleskine:
Halloween is one of the most community oriented and neighborhood friendly days of the year. Neighbors say hello and people are out walking and are generally friendly. They’re even giving small gifts (candy or other treats) to strangers.
Show kindness to strangers. Will you encounter unkind people who don’t reciprocate respect and kindness? Absolutely! But try to be kind and courteous and respectful to others (even if they are not to you )
F3 encourages us to lead by our faith, it is not a Hindu organization. And I am not Muslim, Jewish, or Christian… thus, I will close us with Buddhist – inspired prayer.
“May the broken be healed.
May the sick be restored.
May hope return to those in despair.
May the lonely feel love again.
May no one sleep hungry.
May peace touch every corner of this world.”
Tags: North Beach, Dumpster, DQ, Brainfog, Stock boy, Mr Roboto, Lakers, Manhole
