The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 40’s, clear and dry
COP: SSH x 10 IC, TTT x 10 IC, SSH x 20 IC, Imperial Walker x 20 IC, SSH x 30 IC, LBAC’s OYO x 30 seconds each direction
Workout loosely paralleled 3 key components covered in the first section of Dennis Rainey’s book Stepping Up. These components were:
- North Star – Submitting to an ultimate authority (Jesus Christ) in order to gain insight /direction for our lives
- Fear of Failure – Keeps us from ‘stepping up’ into our ultimate responsibilities as men.
- Assistance from others – At times you WILL screw up, rely on those closest to you for help / guidance.
We began workout by having each PAX grab a block. I then explained that they would carry this block during the entirety of the w/o (with exception of blockees – covered later). Block was to represent the weight of our ultimate responsibilities in life – wife, kids. I then explained that we would be working our way back to the ‘north star’ – flag. Keep your focus on that as the ultimate destination. Symbolizes our focus on allowing Jesus to guide our lives and give us direction as we go.
All Pax then performed indian run to jingles hill. At that location, we performed the following as a group: squats with the block x 25 OQ, Curls for the girls x 30 OQ, Block Press x 40 OQ, WWI sup with block x 25 OQ, Damnits x 20 OQ. We then mosied to corner of Hickory. At that location we performed 50 blockees, in sets of 10 each. As each pax hit failure during that process, they were advised to plank on block. We then mosied towards the flag and stopped halfway for the following: PAX paired up. One pax took battle buddies’ block and performed 20 curls OQ while partner did 20 high crunches OQ, then each pair switched exercise and blocks. Also performed this series with shrugs / WWI sups. PAX then mosied to flag for recovery.
Numberama, Namerama, Announcements, Pledge, COT
Devo: Performed by Headgear, followed details of first section of Stepping Up book.