The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75 and 2000% humidity , super humid, like wring your shirt out humid. it was so bad !!
COP: SSH X 20 IC , Don kohite X 20 IC, high knees / run in place on Q , 1 slow burpee Q (stalker special) Theres no stretching in F3
Q planned this one out with intention of lines being painted on foot ball field, turns out there are not lines right now. So we made it work any way.
Mosey a half lap around track
Track has lines so we used those, line up next to a line and do line hops IC.
20 front to back IC
20 side to side IC
line up on foot ball field, in between each work out mosey (causes its so hot) 10 yrds ish.
- air chair on Q
- merkins x 25 Q
- monkey humpers (missed this one first round) 15 IC
- burpee’s 10 (missed this one first round) Q
- squats x 20 Q (put a few hold at bottoms in there for a few secs)
- WW1 sit ups X 20 Q
- Al gore X 15 Q (hold at bottom 15 sec)
- Carolina dry docks X 20 Q
- fairy Jacks X 20 IC
- Merkins 10 slow 10 fast Q
- Jog 1 lap
** rinse and repeat *
PAX made it two rounds , with some 10 counts in there . Q was dying the second round had to take a water break.
Mary: Flutter kicks X 20 IC , boat/canoe X 2 IC ( Q was sore from swapfox challenge) , American hammers X15, WW1 SU X 15 Q , Hello Dolly X 15, Side plank with up down motion X 10 Q.
Q offered pax to throw in a work out cause we had a few mins left.
Sisco pull ups X2 OYO
Lotta love front over bends X20 Q
Hudini lunges from flag to goal post OYO
Namerama: Hudini , Sisco, Lottalove, Mack
Pledge and COT – done
Announcements: F3 Charleston is coming to the jones in mid-july, 4th of July convergence.
Devo: Talked abosut procrastination, how we don’t know that there is a tomorrow and yesterday already happen. As far as we know today is it and is the closest we will come to knowing what great days are. Don’t put off what can be done today. God wants us to not have regret, or hardened hearts to go forth and carry out his will and love. Do that good thing or help some one when the opurtunity comes about, or put down the phone and spend time with the M and kids. YHC omitted that some times I can be caught up in facebook and F3 posting , liking and doing other FB things and forget to hang out with family. Trying to improve in those things. For some it may be looking at work stuff, or planning next day but need to stop and enjoy today.
Moleskin: Q was tired and sore, being on vacation and having to catch up with swapfox challenge made this week suck. Good thing I am in the military and doing push ups and sit ups at work is excepted. So many done this week.
The heat also kicked my but, wasn’t really hot but humid was in full effect. I was drained after the first round. I have never been to the jones before but it was a nice AO and good people. But that heat got me, needed to stop and get water and was hurting the last 20 mins of work out. I hope that I pushed the PAX hard enough that they got something out of it.
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