Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 30 something and wet
FNGs: None
Disclaimer: Given
The warmup:
10 SSH, 10 Imperial walkers, 10 through the tunnels
The Thang:
Pax were told about the tabata style workout. They knew we would work for 40 sec and rest for 20. What they didn’t know was the exercises.
Pax were instructed to mosey to block pile, grab two blocks and line up against the wall on the end of the basketball court. The following exercises were performed for 40 sec then rest 20, so on and so forth through the following 12 moves.
Blockees
Lbcs with blocks
Curls
Jump knee tucks
Merkins on the blocks
Squats with the blocks
WWI sit-ups
Kettle bell swings
OHP
Flutter kicks with blocks
Upright rows
Standing tricep extension
Each round ended with a farmer’s carry around the basketball court of both blocks.
Rinse and repeat until time is called
Almost 3 rounds were completed
Mary: chowdah called out American hammers and Sophia called out big boy sit-ups. Recover recover
BOM:
Numberama, namorama, announcements ( mud run, walk for water, cooper river bridge run, bulldog challenge, go ruck), pledge
Prayer requests (all in’s family), prayer
Devo: YHC talked about the evil that is constantly working against us always. Specifically, how satan works to sabotage what we need to get closer to God, such as an upcoming men’s hike. YHC talked about the book Wild at Heart, and how it talks about the enemy and spiritual warfare. Romans 8 talks about God’s everlasting love and : 31 nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.
We need to be reminded of His love for us and the fact that he will always fight for us.
moleskin: this exact workout was brought out on a dreadfully cold Saturday, when only one other pax, Weewoo, showed up, so YHC figured he could recycle. Three ruckers, saget, chowdah, and Sophia showed they had what it takes to tabata with a ruck. Not a lot of mumble chatter, but a lot of work and a lot of heavy breathing. We managed to stay dry. We all found out that 20 seconds is not really “rest”