The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 44 degrees
COP: SSH x 20 IC, LBAC x 10 IC (forward and backwards), Don Quiote x 10 IC, Imperial Walkers x 15 IC
Escalator running from the AO to the Y with six stops along the way.
- 5 Burpees, run to the next stop
- 5 Burpees/20 WWI Sit-ups, run to the next stop
- 5 Burpees/20 WWI Sit-ups/30 Prisoner Squats, run to the next stop
- 5 Burpees/20 WWI Sit-ups/30 Prisoner Squats /40 LBCs, run to the next stop
- 5 Burpees/20 WWI Sit-ups/30 Prisoner Squats /40 LBCs/ 50 Merkins, run to the next stop
- 5 Burpees/20 WWI Sit-ups/30 Prisoner Squats /40 LBCs/ 50 Merkins/ 60 Jump Squats
The plan was to work back down the escalator hitting the same exercises in reverse order, but time was our enemy. The PAX took a much speedier route down hitting only two stops along the way thus making the way back down more of a drop than a steady decline.
Mary: X’s and O’s, Pickle Pounders x 10 IC
Numberama, Namerama, Announcements, Pledge, COT
Devo: Mark 2:1-5 – In this passage we see Christ heal a paralyzed man who is carried to him by four companions. YHC compared this to the brotherhood of F3. The PAX enjoyed an engaging conversation afterward about the benefits of the 2nd F, hence making this YHC’s favorite devo he ever delivered. Great conversation and engagement by the PAX!
Moleskin: There is no doubt that the escalator routine is a good one. Full body plus cardio when you add the running distance the PAX took on today. Once you hit round 4, the core is burning and you’re ready to start the descent. The PAX hung in there and kicked up the running speed slightly on the way back to the AO. We pushed and we got better.
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