Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold but dry for Tectonic Standards
FNGs: No FNGS
COP: SSH x 20 IC / TTT x 10 IC / Mountain Climbers x 10 IC / DQ x 10 IX / Mosey around barn
The Thang: Workout was tied to the Devo.
7x Burpees IC / Imperial Walkers x 10 IC / 7x Burpees OYO
2 minute column air squat while executing Little Baby Arm circles (forwards & backward 10x)
One leg Pull Ups (Right Leg up) x 7 OQ
Burpicides 1, 2, 3, 1 – Broke pax into 2 groups of 4. Performed suicides and at each turn executed a burpee. First turn 1 burpee, 2nd turn 2 burpees, 3rd turn 3 burpees, at start 1 burpee (total of 7 burpees)
Pax waiting did a series of planks. Winner from first group chose exercise while second group executed Burpicides
Mosey Around Barn
7x Hurpees (hand release burpees) IC / LBC’s x10 IC / 7x Hurpees OYO
2 minute Column Squats and Little Baby Arm Circles
One Leg Pull Ups 7x’s OQ (Held the up for a 3 count)
Hurpicides 1, 2, 3, 1 (Pays to Win – Choose Mary) / Mosey Barn
7x Hurpee Builders (Hand Release Body Builders) IC / WWI Situps x10 OQ / 7x Hurpee Builders OYO
2 minute Column Squats and Little Baby Arm Circles
Pull Ups 7x’s OQ (Held the up for a 5 count)
Hand Release Merkin Partner Ups 7 each OYO
Hurpicide Builders 1, 2, 3, 1 (Pays to Win – Choose Mary)
Group Squat 8
Mary: Done during the workout and ended with Seal Sit Ups x 8
Numberama, Namerama, Pledge, COT & Announcements
Devo: Proverbs 24:16 “For a just man falleth seven times & riseth up again…” Each exercise represented a way that life will try to throw you down mentally, physically, spiritually, financially. At times you will be by yourself (Burpees, hurpees, hurpee builders, pull ups) and have to get up by yourself. Other times with a group/team (Bupricides, Hurpicides, group squat, seal situps) that we have to pick up. But what seems to be the hardest is when you fall and have to reach out for help (Hand release merkin partner ups). As men, we have to know that it’s ok to set aside our pride and reach out and ask for help. You don’t have to fight alone. There’s a brother that’s willing to help when you reach out and ask for it!
Moleskin: Shout out to the Pax for coming out to support my VQ. Ribbing and sarcasm was appreciated but mumble chatter slowly ceased towards the end? Special shout out to Belding for the EH into F3 and then making a special trip to Tectonic for the VQ. Mental note: Column Air Squats left little to no mumble chatter during its execution. Hurpicides & Hurpicide Builders also brought the pain.