“They’re paying for it, you eat it!”

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

Conditions: Warm, dry

FNGs: none

COP:

• LBAC x 10 IC each direction (forward & back)
  SSH x 20
  8-Count Body Builders x 10 IC
  4 count high knees
  Indian Run

The Thang:

Pax start at starting line with bricks and do 20 reps of exercise#1, sprint to the 100m mark and do exercise#2, mosey around the track back to the starting line, rinse and repeat.

• exercise#1/exercise#2:
  Block Press/Flutter Kick
  Kettlebell Swing/burpee
  Curl-Press/Good Mornings
  Squats/calf raises

Mary:

• V-Situps x 20 IC
  Good Mornings x 20 IC
  In-and-Outs x 20 IC
  Cross-Leg or Wide-Leg Sit-Up x 20 IC
  Hip Rock and Raise x20 On-Q
  Seal Jacks x 20 IC

Numberama: 8

Namerama: Dorthy Mantooth, Sakrete, Gandhi,Defib, Luigi, Suave, Dangerzone, LottaLove

Pledge and COT

Announcements: Dorthy Mantooth, Sakrete, Gandhi,Defib, Luigi, Suave, Dangerzone, LottaLove

Devo: Last supper – “the rest of the story” whereby the Passover Seder represents freeing ourselves from bondage in our hearts