Fitness. Fellowship. Faith.conditions, nice and cool, 50
disclaimer: yes
F3s mission statement: yes
scs, no, but YHC brought an FNG from work
Warm up: TTT ic 15, chilcut w side planks 10 on q, plank jacks 15 ic, ssh 25 ic
the thang: mosey to cage, partner up and grab a log
M- merkins 25 oyo
O- ohp w log and partner 20
O-one legged burpees 15 sw leg
N- incline nolan ryans on log 10 ic
P- plank dips 15 ic
I- Iron mikes(jump lunges) 20 ic
E- just made up a name that starts with E – Encino man’s- one legged squats with pole on end on ground for support- 25
R&R except we ditched the last one and went with reg pole squats
round 2- 11’s
6 ct log builders from squat to press and Derkins with feet on log
one man carries log back while other bear crawls then switch opp direction
Mary: not much time as some of us were one set short on 11s
flutter kicks 50 ic
numberramma 8
nameoramma
pledge
announcements: helping grits clean debris at his house and slum run half marathon this past saturday
fng: moonpie(that was already his nickname and now it is officially retired from exicon the day it was introduced
he is a former semipro basketball player and house of a football player at the linebacker position in high school. needless to say, he is legendary around the lake view/lake city area. he said he will be back, though it was evident, cardio wise, i kicked his butt
grits gave a little impromptu devo on how F3 is more than just a workout group. With all he has been through recently, it has become blatantly obvious how important F3 is to him and how great it can be for all of us. Don’t just come and work out. Dive in to the brotherhood that is F3!