Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75 and Humid
FNGs: No FNGs
COP:
SSH x 30 IC
Don Quiote x 20 IC
LBAC x 10 IC forward and backward
Mt. Climbers x 20 IC
The Thang:
Form 1 column and indian run to the far side of the park, enter the bridge to the Whiffle Ball Field and make the circle then run through the batting cages to find a surprise!
YHC had showed up a little early and hung a set of gymnest rings over the batting cage structure for the PAX’s pleasure.
Here I explained how this would go down:
Partner up with someone relatively your size; the PAX will camp out at the pavillion while doing the following:
Monkey Humpers – 15 IC
Lt. Dans – 15 OYO
Sumo Squats – 30 IC
Step Ups – 15/leg OYO
Merkins – 15 on Q
Hold Plank – 30 Seconds
Carolina Dry Docks – 15 IC
Copper Head Squats – 30 IC
LBC – 30 IC
Dying Cockroach – 20 IC
Aussie Mom Burpee – 20
Rince & Repeat
Each partner group will take turns moseying over to the rings and execute 15 pull-ups then mosey back to tag in the next set of partners…Rince & Repeat
Once we cycled through twice YHC decided to take the PAX over to the rings and have a little bidding…
YHC asked the PAX to each bid on how many unassisted pull ups they could do. After all of the bids were received it was evident that Yo Adrian was our winner at 18!
He was tasked with executing those 18 and IF completed we would perform 18 burpees while Yo Adrian stood idley by!
Well he did them all and in perfect form, so 18 Burpees were done!
Once completed we set off to go back to the flag
Mary:
X’s & O’s – 20 on Q
Numberama: 11
Namerama, Pledge and BOM
Devo:
This morning YHC read a devotional that spoke of Mephibosheth and how he fled and went into hiding at the age of 5 after his Father and Grandfather were both killed in battle; because of this his lineage and right to the throne as King of Isreal was lost. While fleeing he was dropped and became injured which only compounded his reasoning for remaining in hiding. Eventually King David summoned him after finding out of his existence and restored to him all that was owed to him. YHC couldn’t help but see the parallells within our own PAX. I don’t know about you all but when I’m facing a trial of stressful situations within my own life I tend to recluse myself from others. It is easy to convince yourself that you’re not going to be missed or that you’d just drag the group down but nothing could be further from the truth. When 1 of us hurts or is facing a trial we’re all there for that 1! YHC challenged the PAX to seek out that wayward brother and help pull them from the trenches of life since being in the trenches often makes it hard to reach out themselves.
Moleskin:
This workout was one YHC had executed before but this time around the rings made for a great addition of extra pain! Overall I think the PAX enjoyed the extra challenge and the bidding competition pushed us all outside of our bounds. Yo Adrian is a beast!!! Excellent work today MEN!