F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Disclaimer: F3 is a peer lead work out, I’m not a professional nor do I play one on TV. Push yourself but don’t hurt yourself. Modify or substitute as necessary.
Weather: Got a little confused thinking it may be Tsunami and not Bedrock
Shortcake Special: Swinger, City Slicker, Speedo, Waldo, Chum, Magic Mike, Splinter
COP- 4 Count In Cadence
LBAC – 10/10 IC
THROUGH THE TUNNEL – 10 IC
T-CLAPS – 10 IC
Grab 2 Bricks and circle back up.
LBAC – 15/15 IC
THROUGH THE TUNNEL – 15 IC
T-CLAPS – 20 IC
Leave the bricks and Mosey over to the bridge.
One side, Dips Bear Crawl to the other side of the road, Derkins, Crawl Bear Back
Mosey over to the whiffle ball field.
Up/Downs with Merkins- Get the feet chopping, on Q drop to your chest and do a merkin with the corresponding number, on 1, 1 merkin, on 2, 2 merkins…10 Total.
Line up on the line
Squats- 50 OQ
Sumo Squat to the other line
Lt Dans 25 OYO
Mosey the long way back to the flag
Cobra Merkins – 10 OQ
(start in the up position, down, while down and keeping your arms and feet in the same position, move left, right, back to center then up)
World War 1 Sit Ups – 20 OQ
Namearama: Yo Adrien – Respect, Pruis – Respect, Penny, Rabbit Ears – Rucker, Pavilion, Magic Mike, Splinter, Kindle, Show Me, D Fib – Rucker, Day Care, Swinger, Chilly Willy, Sakrete, City Slicker, Kenny G, Waldo, High Stick, Speedo, Sprinkles, Chum, Wambach, Cavalier, Ma Bell
Pledge of Allegiance:
Devo: Love First
One of the hardest things to do in life sometimes is to love people, especially when they hate you. With the events happening over the weekend, it has been on my heart even more so to love people, even when those around you are showing hate. No matter of the person beside you, no matter your differences, no matter that you look different, love them. It’s ok to not have the same beliefs, ethnicity, values as the man beside you and still love them. Society tells us that if we disagree, or if we are different, then we must hate opposition, but that is not what the Bible teaches. First and foremost, we are to love others. Be love, show love, reciprocate love. Sowing and reaping is a valid principle, if you sow hate, you reap hate, but what if we sow love. The harder thing is love those that are talking about superiority, if we hate those people, we become the same. But we must love them too.
Moleskin: The men showed up, and so did the humidity. Note to self, when YHC asks someone to Demo, don’t request Chum to do so, 50 Squats later the demo was done. The mumble chatter started early when we only did 10 tclaps, YHC was even called “soft” however, once the 2 bricks were retrieved, the mumble chatter turned in to some groans. Good work in the humidity today, numbers are continuing to stay solid!