The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 64, light rain
FNGs: Nacho Libre
COP: SSH x 21 IC, TTT x 21 IC, Mountain Climbers x 21 IC
Blackjack workout focused on chest and core. All rotations added to 21 (see below).
All PAX started with a light jog around Doty, followed by grabbing a block at the cage, and taking it on a hop to the Reagin Ortho parking lot. We lined up and performed uneven merkins on the block, beginning at 20 on Q. Then all pax lunge walked to a specified point ahead (about 20 feet) and performed big boy sup’s with feet in block for a total of 1. We then lunge walked back and performed 19 uneven merkins…lunge walk…2 bb sup’s. Items to note:
Even merkins were right hand on block, left on pavement. Odd merkins were left hand on block, right on pavement.
We followed this pattern until Q realized we would not make time, so an audible was called at the 12 merkin point and we begin lunge walking halfway and back, then performing decline merkins at one end beginning with 10..8..6..4..2. (no sup’s performed after the audible). We took blocks on a hop back to cage, then performed mary at the flag.
Mary consisted of : Heel touches OQ x 21, High crunches OQ x 21, Mt. Climbers OQ (yep) x 21, and LBC’s OQ x 21.
Numberama, Namerama, Announcements, Pledge, COT
Devo: Psalm 46:10 – Be still and know that I am Lord. I shared how our family had recently taken a 4 day trip to the mountains and decided to go unplugged during that time – no screens whatsoever. It kept my heart still and I saw things in a different light for the first time in a long time. Our family made some amazing memories that we will cherish forever. I challenged the PAX, including myself, to do this more often, if only for the day.
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