Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 64 Degrees
FNGs: Calan Davis
COP: SSH x 20 IC, Through the tunnel x 10 IC, Don Quiote x 10 IC, LBAC forward IC and backward OYO
The Thang:
PAX were instructed to mosey to block pile, grab one block, and line up at the stop sign. Once single file line was formed, PAX did the indigenous people run to the parking lot near Dunkin Donuts for a little work.
6 Rounds-no rest between rounds
6 blockees
6 merkins
6 squats with block
6 alternating lunges with block
6 OH squats with block
6 Derkins
6 Rounds with a block-no rest between rounds
6 WWI situps-w block
6 four count flutter kicks-block up
6 leg lifts-block up
6 four count LBCs with block up
6 6″ to knees to chest with block up
60 second hold at 6″ block up (after three rounds went to 30 sec in interest of time)
6 rounds- no rest between rounds
6 curls for the girls
6 ground to OH with block
6 OHP with block
6 Kettlebell swings
6 upright rows with block
PAX became animals and did their own thing back to the AO, some ran, some made it back OYO.
Mary: No time for Mary
Pledge, Numberama, Namerama, COT
Devo: YHC shared Mark 10:43-45 and how serving others is important for us as men in our community. YHC talked about his job as a mental health counselor and the opportunities he has had to serve people that are sick in the community. YHC challenged the PAX to not only serve in their own lives, but to find somewhere in Goose Creek where we as F3 can serve.
Announcements: Mudrun (teammates got to meet and talk about their feelings after the workout). YHC mentioned F3 Dads Camp, F3 Goose Creek/FIA social on May 18 at 6:30 at Montanas on Red Bank Rd in GC.
Moleskin: Naming the FNG proved to be challenging this morning, maybe because our whole selves were beat up from the work we just put in. FNG was brought to the Ditch by Goober and Urkel, so they had pick of the name, and since FNG stated he was a Carolina Fan, well it was only right to go with the obvious choice DABO!
YHC failed to add in the 6 OH tricep extensions to the last round. Weinke Fail!
This was a beat down that YHC was glad to bring. The workout is actually a Pathfinder workout YHC completed about a week ago and thought the PAX needed to experience the pain as well! The mumble chatter was minimal, as there was no time to rest through each round. Numbers continue to increase as the hot weather approaches, and FNGs are coming out of the FOO and the PAX EH appears to be strong! Keep up the good work men!