Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: low 60’s and perfect
FNGs: NONE but disclaimer given anyway. I’m not a professional just wait and I’ll prove it to you.
COP: TTT slow and be sure to reach way back to get a good stretch; 10 Burpees OYO; Sakrete shuffle around track. (run around track once you reach each set of bleacher go up and then back down). Took a stop at concession stand for PAX led wall sit (wall sit @ 90 degrees for a 35 count. Lead man starts with 1 and whenever the next man decides to count he will say 2. Go all the way to 35. Continue Sakrete Shuffle and grab one block a piece and reassemble at the flag.
The Thang:
YHC knew Defib would be joining a few minutes late coming from Bedrock. He got there just in time for some beta testing. YHC explained that this would be beta tested and may be scrapped if doesn’t work as according to plan. Spoiler alert:: It passed and will resurface.
UP DOWNS TO Thunderstruck by AC/DC. High Knees until they say Thunder in the song and go down and pop right back up. The song was 5 minutes long. It sucked. It will reappear.
Once at the flag with a block YHC explained that next week was his parents 35th wedding anniversary. We would be honoring them for the remainder of the workout.
1st set: 35 hand release merkins; 35 WWI sit ups; 35 good mornings all OYO. Once completed bear crawl from flag to goal posts. (Flag was planted about halfway from track to goal posts) Sprint from goal posts to track. Mosey from track down roughly 50 yards. Mosey back to parallel with goal posts. Spront back to goal posts. Crab walk back to flag.
2nd set: 35 curls; 35 over head press; 35 tricep extension all OYO Once completed bear crawl from flag to goal posts. (Flag was planted about halfway from track to goal posts) Sprint from goal posts to track. Mosey from track down roughly 50 yards. Mosey back to parallel with goal posts. Spront back to goal posts. Crab walk back to flag.
3rd set: 35 squats; 35 mountain climbers; 35 calf raises (with or without block PAX choice) Once completed bear crawl from flag to goal posts. (Flag was planted about halfway from track to goal posts) Sprint from goal posts to track. Mosey from track down roughly 50 yards. Mosey back to parallel with goal posts. Spront back to goal posts. Crab walk back to flag.
4th set: 35 flutter kicks; 35 chest presses; 35 one armed rows both arms. Once complete sakrete shuffle around track one full turn. Stow blocks and hold plank and find six and finish with him.
Mary: No time.
Numberama: 6
Namerama: Heebie Jeebie; Sakrete; Cisco; Dorothy Mantooth; Lottalove; Defib
Pledge and COT
Announcements: The Oak this saturday; Mud Run May 19th
Devo: Knows God
Dear friends, let us continue to love one another, for love comes from God. Anyone who loves is a child of God and knows God. (NLT) ( 1 John 4:7 )
Being able to love others is a result of God in your life. It’s not talking about romantic love either. Choosing to love someone in spite of their weaknesses or being generous to those without is the kind of love mentioned. As a child of God, do you take action and choose to sacrifice yourself and love others?
Moleskin: If you haven’t made it to The Jones yet you need to make it a priority. These dudes are loyal and strong!! 2 Quotes of the morning: Dorothy Mantooth: “Why couldn’t your parents be married like 5 years. This is dumb”
Defib: YHC heard him count …36, 37. Looked over at him and he said “ Dangit i just made them married 37 years” YHC “well for 32 of those they had me. I’m sure I made it seem longer.”
T claps to Defib on the BJDD!