One Frost March Morning at The Jones…

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

Conditions:  64 Degrees

FNGs:  None

COP:  High Knees x 20 IC, Imperial Walkers x 20 IC, Monkey Humpers x 10 IC, Don Quiote x 10 IC, LBAC x 10 IC (Forwards and Backwards)

The Thang:

1/4 Mile Indian Run

Curls for the  Girls x 25 IC, Goblet Squats x 20 IC, American Hammer x 20 IC

1/4 Mile Indian Run

Overhead Press x 20 IC, Jump Squats x 20, Peter Parker x 10 IC

1/4 Mile Indian Run

Tricep Extension x 20, Calf Raises x 20 Three Ways w/block, Big Boy Sit-Ups x 20 w/block

1/4 Mile Indian Run

Lawnmower x 20 (Each arm), Counter-weight Squat x 10 IC, Flutter Kick x 15 IC holding block

1/4 Mile Indian Run

Burpee x 10 OYO, Deadman Burpee x 10 OYO, Blockee x 10 OYO

Stow the blocks

 

Mary: Peter Parker x 10 IC, WWI Sit-ups x 20 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo: Shared from a John Maxwell devotion about leading our children through modeling and management of your child’s natural characteristics. YHC’s girls are not alike, and it’s work to relate to the one that is least like me. This devo was a great reminder that I must adapt my style to best lead each child in the way she should go.

Moleskin:  For a little extra suck, YHC called out “hands up / hands down” on our last three Indian Runs to throw in a little additional work and keep the runs interesting. There was some hands on knees after this one, which pleased YHC. It was a grind, but the men of The Jones never disappoint and were up to the challenge. Great work today men!