Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 74 Degrees
FNGs: None
COP: SSH x 20 IC, Imperial Walkers x 15 IC, LBAC x 10 IC (forward and backwards), Big Arm Circles x 10 IC (forward and backwards)
The Thang:
Mosey around the Seismic and Fault Line AOs
Pull-Up x 5
Merkin x 20
Pull-Up x 5
Partner up and mosey to cage. One partner get a block, the other get two bricks. Line up on the fence line.
One partner does the exercises while the other partner Cusacks the remaining coupon(s) to the end of the of the field and back. Partners then swap and continue the routine.
American Hammers w/the bricks x 100 IC
Squats w/the block x 200
Chest Press w/the block x 300
Mosey around Faultline and Seismic AOs.
Mary: Makhtar N’Diaye, LBCs x 20, Chill Cut, Pickle Pounders x 10 IC
Numberama, Namerama, Announcements, Pledge, COT
Devo: YHC shared about some transitions and challenges at work. They are bound to come at some point in your career. When faces with new challenges, embrace them. While tey may be difficult in the short-term, they make us better in our profession in the long run.
Moleskin: Fresh grass clippings certainly add a bit of goodness to a workout at the armory. There is nothing quite like having grass clippings and other yard debris all over yourself when you head home. YHC was still pulling a bit of trash off after a shower. The PAX pushed through a tough Dora. Our arms were toast! The PAX seemed to like the Mary as well, which always makes this Q feel I did my job. Well done fellas, and thanks to my pertner Al Bundy for the push!