The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 40 degrees
COP: SSH x 20 IC, LBAC x 10 IC (forward and backwards), High Knees x 10 IC, Terrible T’s x 10 IC
The Thang: After several days of big meals, sweets, and adult beverages, the time has come to get back to the grind and work off some of that fun we’ve been having the past few days. YHC was dreading the alarm this morning, and thought all the PAX should experience an ALARM this morning.
Indian Run to finish loosening up
ALARM: A-L-A-R-M (these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples
ALARM 1 = Carolina Dry Dock, Lunge, LBC, Run, Merkin
ALARM 2 = Curls for the Girls, Prayer Squat, Peter Parkers, Run, Makhtar N’Diayes
ALARM 3 = Dips on the Block, Jump Squat, Mountain Climbers, Run, Monkey-Humpers
ALARM 4 = Pull-ups, Calf Raises with the Block, WWII Sit-ups, Run, Block Merkins
Return blocks and bricks
Mary: Indian sit-ups x 20, Freddie Mercury x 10 IC, Flutter Kicks x 10 IC, Pickle Pounders x 10 IC
Numberama, Namerama, Announcements, Pledge, COT
Devo: After reading 1 John this morning, YHC felt compelled to remind the PAX to love one another. If you’re a Christian, you should be a reflection of God’s love for us to those around you.
Moleskin: YHC almost made himself splash merlot, or more likely eggnog. After a few days of lazy living and heavy eating it was a challenge to answer the bell this morning. The PAX pushed through however and it was a great morning in the gloom!