Circle of Pain / Circle the Block

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

Conditions: 56 degrees

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Imperial Walkers x 20 IC, Terrible T’s x 10 IC LBAC x 10 (Forward and Backward)

The Thang:

Each man grab a block and two bricks.

Curls for the Girls x 20, Overhead Press x 20, Lateral Raise with the bricks x 20

Mosey around the AO. When Q calls “up” hands go in the air with the bricks until Q calls “down”

Squats x 20, Calf Raises x 60, Merkin on the Block x 20

Mosey around the AO. When Q calls “up” hands go in the air with the bricks until Q calls “down”

Tricep Extension x 20, Parallel Raise with bricks X 20, Block Press x 20 IC

Mosey around the AO. When Q calls “up” hands go in the air with the bricks until Q calls “down”

On one loop around the AO we stopped for some Curb Merkins and Toe Taps just to mix it up a bit.

Before returning the coupons, each man completed 20 Step-Ups w/the Block.

Mary:  Chill Cut

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Discussed need for male friendships. We are made in the image of a relational God and our need for relationship is innate. Grow male friendships for the love and accountability we need in our lives.

Moleskin: We were short two bricks so the PAX took turns passing around halves of a cinder block. A good bit heavier than bricks but the PAX took it like champs.