Modified Murph

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

Conditions:  51 degrees, slightly damp from morning rain

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Mountain Climbers x 15 IC, LBAC F/R x 15 IC

The Thang:

Performed a modified murphy sequence workout;

All Pax went to one gazebo and performed 10 pull ups utilizing picnic table, 20 merkins, and 30 air squats.  We then repeated this sequence.  All pax then ran a circle around tennis courts and back to same gazebo.  We repeated this circuit 3 times for a grand total of 60 pull ups, 120 merkins, and 180 air squats and unknown collective distance of running.

Mary: 15 Heal taps OQ, 15 mosquito slappers IC, 15 bicycle crunches IC, 15 pickle pounders IC, 15 WWI SUP’s OQ, 15 WWII SUP’s OQ, 5 sets of 15 LBC’s OQ separated by 10 seconds each.

Numberama, Namerama, Announcements, Pledge, COT

Devo: After attending a mens conference over the weekend I was challenged to evaluate my level of leadership in 9 categories, consisting of how I tend to my families physical, emotional, and spiritual needs in the following 3 areas:  Provide, Protection, Stewardship.  I.E. – How do I protect my children/wife’s spiritual needs, do I provide a safe environment where my children’s emotional needs can be met, etc.  I reminded pax to be intentional in these areas and see if there are a couple of areas they can identify today in order to improve on tomorrow.