Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Pain and simple ;)

  • When: 20180206
  • QIC: Defib
  • The PAX: Fish N’ Chips, Kenny G, Show Me, Speedo, Rabbit Ears, Chilly Willy, Sakrete, Prius (Respect), Mini Me, Yo Adrian (Respect), Penny, Daycare, Chum, Splinter, Magic Mike, Defib


by

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Disclaimer: Given

Ruckers: 0

FNGs: 0

Weather: 37 and clear; it was really nice out

Humidity: none that I could tell

COP —> Straight to the Thang 

The Thang:

25 SSH IC
10 big boy sit ups
10 squats IC

Mosey around the gravel parking lot
Then jailbreak to the lamppost (~100 yards) and jailbreak back to the circle.

2 more sets of the:
25 SSH IC
10 big boy sit ups
10 squats IC

Another Mosey around the gravel parking lot Then jailbreak to the lamppost and jailbreak back to the circle

Then we did a round of 11’s with Merkins and squats

Then we did another Mosey around the gravel parking lot and jailbreak to the lamppost and jailbreak back to the flag and each Pax Grab a block.

Three sets of:
10 Thrusters OYO
10 Block Swings OYO
10 LBCs holding block up IC

Then we did a Mosey with the block to the lamppost and back and stowed the blocks.

Mary:
Form three ranks at the yield sign and we did:
30 sec plank
Bear crawl 15 yards
30 sec plank
15 Alternating shoulder taps IC
15 Dying cockroaches IC
30 sec plank
Bear crawl 15 yards back
15 Big Boy sit-ups On Q
And topped it off with 50 Flutter kicks IC

Numberama

Namerama

Pledge

Announcements : Reach out to our F3 brothers we haven’t seen in the gloom for a while.

BOM: Prayers for Grits, The Colonel, Magic Mike’s Father-in-Law, and Defib

Moleskin:
Mumble chatter was low. The PAX must’ve really been enjoying themselves! Speedo actually took notice of everyone’s enthusiasm (by their silence). Fish N’ Chips asked why I couldn’t have just passed out before the Flutter kicks (LOL). I probably would have if I wasn’t already lying down!

Devo:
Tomorrow is never guaranteed. Do the people you love know that you love them? Tell the people you love that you love them. Do you have a goal or project you’re wanting to crush or complete? Go out and do it. I heard Someone say, “You don’t only live once, you die only once. You have the opportunity to live each day.” Go out and live each of your days!