The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 77 and mighty humid
COP: SSH X 15 IC , TTH X 15 IC, IPW X 20 IC , 1 STALKER BURPPEE, LBAC OYO forward and back 2 mins, and finally had to give them a taste of the Navy pt warm up with arm pushes (silly) hold hands while standing in push up postion then push out and straight up x 5 IC
After the warm up we mossyed to the block pile , then off to the tennis courts for 5 songs
Sally – we did up downs , (bring sally up , bring sally down) on the down we dropped and came up not worried about the ups in the song.
- after first song we jon Qsacked the big boy blocks around the tennis court back to starting postion
Roxanne – we did squats , with high knee jumps. when songs says Roxanne you do a squat and then when it says red light you do a high knee jump.
- after that song we made a trip carrying blocks to the picnic tables. here we did box jumps X 20 on Q then back to tennis court.
Cupid shuffle – we did as follows while the song was playing. as song starts you do mountain climbers , when song says down (which he says two at a time) you do 2 merkins, then when the songs says right and left you stop and raise the right or left arm. then return to doing mountain climbers. song is over 4 mins long .
- after that song we block carried around the basketball court to the brick wall. here we piled our bricks at one in and did wall squat. while in wall squat PAX passed all the blocks from one end while holding the wall squat. 8 bricks, then we held it just a bit longer.
Tub thumping- for this song we did burpees, when song say I get knocked down you do a burpee.
- after this song we did a block carry OYO to the picnic tables, here we used cotton eyed joe and did dips. When cotton eyed joe was said you do a dip, during rest of song just hold position.
After this getting close so went back to tennis courts carrying blocks. to get some mary in
Mary: Oh heck yes , cant miss Mary!!
WW1 SU X 20 on Q
Thor- American hammer IC X 4 and 1 big boy sit up . Made it 4 rounds
Temper Tanturm- X 10 each side on Q. Lay on belly lift left leg and right arm as high as you can and hold repeat other side.
Crab Flys (sushi rolls) – get in a postion like you are going to walk like a crab touch your right toes with out letting your butt hit the ground. great core work out as you have to raise you butt even higher to be able to touch your toe. done IC X 10
LBCs X 20 IC
Burt Renyolds X 20 each side on Q
Pledge and COT name orama complete
Announcements: Get signed up for the bike,run,swim F3 facebook page and track your miles, AO that wins or school you pick with most miles wins something cool. There is still a non F3 work out at the goose creek fire station if you need something extra in after noon at 6 pm, P 200 sign up it is coming Snowden is going to make pay pal account if you want to sign up . Ruck soap for Goose creek high 18th of Aug 0800 kick off starts from goose creek high and we will go down red bank and back 3.0 mile ruck.
Devo: 2 chronicles 32:30 it was Hezekiah who stopped the upper opening of the waters of Gihon, and made them flow to the west side of the city of David. And Hezekiah did will in all that he did. The city of Jerusalem has an ancient history. It is the center of many events in the bible and remains an important place today. Jerusalem, protected by heavy walls sits atop a mountain. It gets it water from the Gihon spring, whish lies outside its walls. Early in Jerusalem’s history a twenty foot deep trench covered with rock slabs made a canal carrying water from the spring into a pool in side the walls. This wasn’t very good through because enemy soldiers could get in to the city by going through the trench. A king named Hezekiah fimally solved the problem by covering the outside route to the gihaon spring and cutting a tunnel back to the pool. This way water could be safely gathered and the enemy soldiers kept out. Although Hezekiah’s plan was good it was not as good as Gods plan. no one can keep his people from the holy city of Jerusalem.
When ever the way is blocked, you know a detour. whenever there is a problem, you know its solution. So lead me Lord I want to follow you. AMEN.
Moleskin: Two things we learned this morning, YHC was so excited and tired at the some time from doubleing down all week with work PT and F3 that he woke up at 0130, did not pay attention to the 01 part and started his morning routine. When YHC was about half way to work out he look at truck clock and watch and realized it was 0145. So he turned around and went back to be. YHC EH’d so many people he didn’t want to be late.
2nd thing Mack does not read his post before he hits submit, his new phone is not as spelling friendly as he would like. Spelling is hard.
Fanta , Wee-woo, Snowden and Olaf all came to get some miles in early, super studs.