Fitness. Fellowship. Faith.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.