Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Ocho Debuts at the Club

  • When: 20171228
  • QIC: Flo
  • The PAX: Wambach, Waldo, Ma Bell, AC/DC, Prius (R), Daycare, Chum, Yo Adrian, Defib


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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:  41 degrees

FNGs:

COP:  SSH x 25 IC, TTT x 10 IC, Don Quiote x 15 IC, LBAC x 10 IC (forward and backwards)

The Thang:

Indian Run around complex

Toe Taps on the Curb x 25 IC

Stagger Merkins using the Curb x 20

Head to the field for a Figure Eight. Five stations:  One on each corner and one in the middle. Here’s the routine. The PAX will start in one corner and complete eight Jump Squats. Bear Crawl left to the next station and complete eight Merkins. Run to the center and complete one Burpee for each circuit you are on (first circuit on Burpee, second circuit two Burpees, third circuit three Burpees and so on…). Run to the next corner and complete eight four count Flutter Kicks. Bear crawl to the right to the next corner and complete eight WWI Sit-Ups. Run back to the start…of course you’ll pass through the middle again which means one more Burpee per circuit.

Mary:  Captain Thor x 4 to make up the difference between the man with the highest # of Burpees during the Ocho and the man with the lowest (10). Shout out to Yo Adrian for lapping us all today.

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Ecclesiases 4:9-12 – Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. 11 Also, if two lie down together, they will keep warm. But how can one keep warm alone?
12 Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

YHC encouraged the men to lean on one another and share their struggles with one another. We are stronger in community. Additionally, have courage to share your struggles first as it frees others to speak up after you. It takes courage to humble ourselves and speak up first.

Moleskin:   It’s always good to visit the country club. It was breezy and cold this morning, but we all warmed up pretty quickly. The Ocho proved to be a fierce mistress once again and I don’t believe any of the PAX were left feeling unchallenged today. Additionally, Ma Bell hates Defib and Chum throws bloody knuckles in the cold.