Fitness. Fellowship. Faith.Introduction: This was a fast pace workout and everything was on a hop/jog/sprint….no walking…if PAX was waiting..they were planking. Anytime that someone was standing around, walking, not planking…we stopped and did burpees. There will be no names being called out…just burpees. ALL PAX DID AWESOME AND NO BURPEES WERE HAD!
Disclaimer: (no new people).
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dredd
Weather: 40 degrees and no wind
COP- 10x SSH;; 10x through the tunnel; 5x slow squats (10 count down, 10 count hold, 10 count up….1..) 10x Merkin. All exercises in 4count cadence (except slow squats).
The Thang:
—- GRAB A BATTLE BUDDY- Jail Break to block pile…grab 2 bricks and head to the wall. Balls to the wall for 20 secs. People’s chair with blocks out front for 20sec, blocks over head for 20sec.
—one battle buddy grabs the bricks and other stays in people’s chair. The PAX with the bricks will return bricks and grab 2 blocks. Once return..plank until 6 is in. ——(battle buddy workout).1 man sprints w/ cider block around parking lot while other man does push ups until other man gets back SWITCH. Plank until 6 is in. Round 2) 1 man sprints while other man does squats. Plank until 6. Round 3) 1 man sprints while other man does squats
—-Head to the flag (with BLOCKS) and Plank until the rest of team returns.
—-All on Q. 10 pushups with right arm on block; 10 pushups with left arm on block; 20 Big boy sit ups with feet in block. 20 iron crosses with arms in block.
Start Indian Run around the block. While sprinting—CUSACK.
Stop in front of senior center. Block work out Curls 25x; Bent over rows 25x; Tricep curls overhead 15x; 10x Derkins on block.
Lunge walk (with block) across parking lot to return Blocks. And then sprint back to flag for Mary. (4 men went to Tremor for DD… Floppy, M&M, Peg, and Matlock—well done men!!)
Mary: RING of FIRE. All men line up on back…one man sprint around circle while calling an exercise…complete until man return to spot..next person goes and repeat.
Announcements: Grits house burned down. His family is unharmed but needs clothes and other items.
Prayer requests- Grits and family, City Slicker’s grandmother, F3 brother in Charleston and his family…father passed away. Another F3 Charleston brother and his daughter learning to walk again.
Ball of Man: a lot of heavy breathing
Moleskin: for some reason there was little mumble chatter…interesting because Cannoli was there. Except for the part where YHC forgot if we were coming up from a slow squat or not. YHC usually gives out wine to winners of a competition. For the Battle Buddy workout. WELL DONE BY ALL!! Round 1 winners) Belding and Boll Weevill. Round 2 AND 3 winners) Pretzel and What?!