Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Conditions: 70s and dry
FNGs: none
COP: 25xSSH, 10xTTT, 15xImperial Walker, LBAC OYO
THE BURPEE CHALLENGE:
Start the clock with one minute and 7 burpees. after minute is over, start minute and add another burpee (8). rinse and repeat. as pax drop, partners are formed. Some made it 13 in a minute.
The Thang:
YHC placed 4 cones in the soggy field for some suicides. PAX were instructed to grab a block and mosey over to the field and place block on the first cone. Suicides were performed as always; however, since YHC wanted to do more than suicides, exercises were added at each cone:
Round 1:
first cone-10 Kettlebell swings
second cone-10 merkins
third cone-10 bobby hurleys
fourth cone-10 4 ct flutter kicks
rest with plank hold while each PAX counted to 10 (110 second hold)
Round 2:
first cone-20 block press
second cone-20 bbsu
third cone- 20 alternating lunges
fourth cone-20 4 ct flutter kicks
rest with Al Gore hold (110 second hold)
Round 3:
first cone-30 curls for the girls
second cone-30 merkins
third cone-30 squats
fourth cone-30 4 ct flutter kicks
PAX helped out 6 by finishing together.
YHC setup field for Starfish: five cones, four in a square about 25 feet apart and one cone in the middle. YHC explained Starfish: 1 merkin on the middle cone, next cone=2, back to middle cone for 3 merkins, next cone=4, back to middle for 5 merkins, rinse and repeat until 25 merkins are done in the middle. Other exercises at the cones included monkey humpers, squats, Carolina dry docks, and lbcs. Time ran out before any group finished, most got to 15 merkins.
Numberama, namerama, pledge, prayer requests, prayer
Announcements:
More talk about the clean laundry initiative. dates upcoming. mack has Navy involved.
Devo:
YHC talked about negative thoughts and how they can destroy our day. YHC talked about how prayer can be something that we use when things are going right, and will avoid it when things start falling apart; pointing fingers, blaming others, being angry instead of prayerful. YHC explained how missing workouts and fartsacking caused a day that was full of negative thoughts and just an overall bad day. Stop the negative thoughts by noticing when they are happening and do something about them. change your thoughts, change your life.
Mack added this is why he comes to every workout!
Hebrews 4:16
Let us then with confidence draw near to the throne of grace, that we may receive mercy and find grace to help in time of need.
Moleskin:
Welcome F3 Lexington pax Chum Lee. There was some splashing of the merlot this morning, along with some heavy breathing, but the workout was just what the pax needed. Training wheels came to get ripped at the ditch.