The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Holy crap it’s humid
Mountain Climbers 4ct. IC x10
SSH 4ct. x20
Burpees 6ct. x5
LBAC 4ct. IC x10 forward and back
Mosey around Farmhouse
THE MEAT GRINDER!!!
The Meat Grinder is a series of 4 exercises. Men counted off in 4s.
Station 1: Do you remember that time YHC did that dragon boat Q where he had 3 sets of picnic benches spaced apart at differing distances for abyss merkins? Station 1is that going from widest to narrowest (like a meat grinder, ya know?). 5 abyss mekins each set of tables.
Station 2: Testicle Touchers Squats on brick fire place x20
Station 3: Pull ups on the oyster tables x20
Station 4: Run round the Farmhouse
Rinse and repeat AMRAP until Q calls time.
Back extensions with partner x10 but try for 20 if you can.
Dips x20 on Q
Step ups x10 each leg OYO
Repeat back extensions, dips, and step ups
3 sets of flutter kicks 4 ct. x10
3 sets of American Hammers 4 ct. x10
Namerama: I forgot to do this and we di it after devo, Whoops!
Pledge and COT: Prayers to Bean Ball as he moves into college and QC’s mother-in-law as she deals with cancer
Announcements: ARK 5 K and Dirt Dash on 8/26
Devo: YHC has been thinking a lot about the events of Charlottesville and about how quick we are to judge others. Today’s BC had a Metal soundtrack and if you do your research you will find that metal along with most of what you listen to (rap,country, gospel, rock) was judged harshly at one time or another.. YHC offered this verse:
“We have appointed a law and a practice for every one of you. Had God willed, He would have made you a single community, but He wanted to test you regarding what has come to you. So compete with each other in doing good. Every one of you will return to God and He will inform you regarding the things about which you differed.”
God made us all different for a reason. It is not so we can compete against each other to judge and overpower. It is so we can compete to do good. Don’t judge someone who is different from you or has different beliefs, do not compete to be right. Rather compete to do good and recognize the strength that is diversity.
Oh, and yeah, that is a verse from the Quran. Remember that thing I said about not judging?
Guns N Roses “Welcome to the Jungle”
Metallica “Master of Puppets”
Motley Crue “Dr. Feelgood”
Rage Against the Machine “Killing in the Name”
Mastodon “Curl of the Burl”
Black Sabbath “Iron Man”
Marilyn Manson “The Beautiful People”
Slayer “Raining Blood”
Moleskin: So let me cut to the chase. Roscoe merloted. That is fucking awesome. That a man would push himself to the point of puking under my leadership is an honor. Roscoe is one good dude, and straight got at it today. T claps. Inspiration to add a little music to the BC came from three sources. A recent BC at Bedrock by The Colonel, an old backblast called “Death by DJ” from a Tectonic legend I was never lucky enough to meet (Flutter), and FIA (yeah I said it, those women can throw down). T Claps to 50/50 for making his first Tectonic appearance and all the rest of those bad asses who keep me getting up at 4:20am to do stupid shit that makes me better.