Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Circuits at the Country Club

  • When: 20170725
  • QIC: Flo
  • The PAX: Cavalier, Day Care, Sven, Ma Bell, Serena, QC, Ramrod, Sakrete, Stalker, Rabbit Ears, Waldo, Chilly Willy, AC/DC, Splinter, Show Me, Prius (R), Yo Adrian (R), Pyle, Defib, Pavilion, Fish N Chips, Speedo, Chum, Penny, Kenny G, Pinto


by

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  75 Degrees and humid

FNGs:

COP:  SSH x 20 IC, Imperial Walkers x 15 IC, LBAC x 10 IC (forward and backward), 5 Burpees OYO

The Thang:

Each PAX get a block. Mosey from the block pile to the wiffle ball field.

Curls for the girls x 15 IC, Squats x 20, Dammits x 15, Toe Taps x 20 IC

Two laps around the field

Block Press x 15 IC, Hydraulic Squats x 10 IC, Big Boy Sit-ups x 20 OYO, Up Downs

Suicide on the field. Rinse and repeat.

Tricep Extensions x 15, Calf Raises w/the Block x 60, Iron Crosses x 15 OYO

Two laps around the field

Overhead Press x 20, Monkey Humpers x 10 IC, American Hammer w/the block x 10 IC

Suicide (Bear crawl to the middle of the field and back, then sprint to the other side and back)

Return the blocks and mosey back to the flag. Execute 5 Burpees OYO.

Mary:  LBC x 20, Flutter Kicks x 10 IC, Chill Cut, Pickle Pounders x 10 IC w/5 Merkins to top it off

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Ephesians 5:22-28:  “Wives, submit yourselves to your own husbands as you do to the Lord. For the husband is the head of the wife as Christ is the head of the church, his body, of which he is the Savior. Now as the church submits to Christ, so also wives should submit to their husbands in everything.

Husbands, love your wives, just as Christ loved the church and gave himself up for her to make her holy, cleansing her by the washing with water through the word, and to present her to himself as a radiant church, without stain or wrinkle or any other blemish, but holy and blameless. In this same way, husbands ought to love their wives as their own bodies. He who loves his wife loves himself.”

YHC shared some encouragement with the PAX to step up and lead their wives and household from a basis of love and sacrifice. Just as Christ sacrificed for us, we are called to sacrifice for our wives and put their needs before ours.

Moleskin:  With some of the characters at Bedrock, mumble chatter is never lacking. Many laughs were shared and YHC received some warnings about Monkey Humpers. What happens at the  wiffle ball field stays at the wiffle ball field.

Twenty-seven PAX today was awesome! The most YHC has ever had the pleasure of Q’ing. We even welcomed to FNG’s to the mix. Welcome Kenny G and Pinto! It was a great morning with brothers in the gloom.