Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

What’d you say Bob? Nothing important? Alright.

  • When: 20170915
  • QIC: City Slicker
  • The PAX: Major Dad (Respect), Wambach, Bob the Builder (Respect), Defib, AC/DC, Cold Cut, Green Bags, Hot Tub


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

Conditions: 75 degrees and clear

FNGs: none

COP:

  • Burpees 5x OYO
  • Thru the Tunnel 15x IC
  • Burpees 5x OYO
  • Imperial Walker 15x IC
  • Burpees 5x OYO
  • Annie 10x IC F/R each side
  • Burpees 5x OYO
  • Plank Jacks 10x IC

The Thang:

  • Bataan Death March – Continue around the farm house twice, down the road and to the block pile.
  • Grab a block and mosey back to the flag.
  • Indian Bear Crawl – Line up head to toe in plank with block, guy at the end Bear Crawls to the front with block (switching arms half way), then the next guy etc. While waiting, PAX are doing Merkins OYO. Finish once all PAX complete Bear Crawl.
  • Bear Crawl Ring of Fire – Side crawl to the left two blocks and do 10 Merkins x3, side crawl to the right two block and do 10 Merkins x2.
  • The Hodor 15x IC (this is the first time trying this exercise and I think, based on PAX feedback, this one will be retired)
  • Genuine with Curls for the Girls into Overhead Press 10x IC
  • Howling Monkeys

Mary:

  • Slicker with blocks 10x IC
  • Damnit’s with block 15x on Q
  • WWI sit ups w/ block 15x on Q
  • Stow blocks and mosey back to the flag.

Numberama: 9

Namerama: Major Dad (Respect), Wambach, Bob the Builder (Respect), Defib, AC/DC, Cold Cut, Green Bags, Hot Tub

Pledge and COT

Announcements:

  • Saturdays are at Faultline until further notice
  • North Charleston launch on 10/7

Devo:

  • “Speak up for those who cannot speak for themselves, for the rights of all who are destitute. Speak up and judge fairly; defend the rights of the poor and needy.”– Proverbs 31:8-9
    • Often times we get into a funk in life and forget that we are put on this earth to do kind things. Being a part of F3, to me personally, means that we have a duty to be a leader in our community. With this responsibility comes with not judging people too quick and getting to know the circumstances. Often times people may be scared to speak up when a situation arises; don’t hesitate to be their voice! Go do something good today and be a HIM!

Moleskin:   I have to say that I enjoy being out in the gloom, especially at Tectonic. I am honestly puzzled at exactly what to put here because there was a lot of mumble chatter this morning. First thing goes without saying, there is never a dull moment and lack of chatter when Bob the Builder is in the house. Cold Cut with this one –  “What’d you say Bob? Nothing important? Alright.” But the line of the day goes to Major Dad – “If you wanna go run with a group of men, hike with a group of men, get together and masturbate with a group of men, whatever you wanna do, if you wanna put that out there, that’s fine.”

Thank you to all PAX for the hard work this morning and honest feedback on my Q!