The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 71 Degrees
COP: SSH x 20 IC, LBAC x 10 IC (Forward and Backward), Big Arm Circles x 5 IC (Forward and Backward), Imperial Walkers x 10 IC , TTT x 15 IC
Catch Me If You Can: Partner up. Man one completes 5 burpees while his partner runs backwards around the course. When finished with 5 burpees man one sprints to catch man two. Flapjack and continue for the .5 mile block around the AO.
Sevens with Double Block Curls for the Girls and Squats. Run the 20 yards between stations.
Repeat Catch Me If You Can around the sidewalk loop inside the AO.
Sevens with Block Presses and Calf Raises. Cusack block the 20 yards between stations.
Finish up with some block presses IC paired with some Flutter Kicks IC.
Mary: Pretzel Sit-Ups x 20 IC, 10 Burpees each OYO to salute the train
Numberama, Namerama, Announcements, Pledge, COT
Devo: Romans 12:2 – “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”
When we are minds are centered on self, our carnality, or anything other than Christ we will be unable to clearly hear the voice of God in our lives and discern His will.
Moleskin: This was YHC’s second use of Catch Me If You Can this week. Each time it was a hit (in a matter of speaking) with the PAX. Today the PAX also learned the AO Q can reinstate lost traditions such as saluting the train. The definition of “carnality” was also discussed post-workout as YHC’s use of the word impressed some of those in attendance. We also learned that Schrute will be more vocal over the summer as he saves his words for the classroom, and school is out for the summer.
Congrats to Schrute on taking home the rock today. Well-deserved!
Great push at the TOTS this morning with some of F3’s finest!