The 5th of July

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 75 degrees and humid

FNGs:  None

COP:  SSH x 20 IC, Don Quiote x 15 IC, LBAC x 10 IC (Forwards, Backwards, and Raised), TTT x 10 IC

The Thang:

Mule Run around the track and over to the tennis courts. The run consisted of side shuffles, highknees, butt-kickers, and bear crawls.

At the tennis courts we knocked out crunches with legs elevated on the fence, Iron Crosses, and a few rounds of Staying Alives.

Mule Run back to the track.

Pull-Ups and Pickle Pounders

Elevator around the track consisting of 5 Burpees, 10 Merkins, 20 LBCs, and 40 two-count Flutter Kicks. Once we reached the top of the elevator, we went back down subtracting one exercise at each stop.

Mary:  Indian Sit-Ups x 10 IC, American Hammers x 10, LBCs x 10 IC, Makhtar N’Diayes x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo: “The words of the Lord are pure words, like silver refined in an earthen furnace; purified seven times.” Psalm 12:6

Don’t take reading the Bible for granted. It is God’s Word and we need soak it in as we spend time in Scripture.

Moleskin:  The men of the Jones are always up for a proper beat down. Hopefully today didn’t disappoint. A late night of celebrating our independence may have kept a few in the fartsack, but the men who showed up put in the work. Great job men!