The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75 and not too bad
COP: SSH X 20 , TTT X 16, Don khote X 15, LBAC OYO, Plank with arm raise (front, side straight up / both arms) till tired
Your humble YHC has been planning this work out since Tuesday, — brought a small blue tooth speaker and phone. Gru also brought a bigger speaker so we used his. ( he knew what was coming). So we grabber the beast blocks and mosey to the tennis court.
1st song- Sally
on bring sally up and bring sally down we did squats / with the block. Well most of us.
Then we did a figure 8 due to space and water over the side walk. Q did not want to get his feet wet. so around the basket ball court, then around the tennis court back to where we started.
2nd song- Rosanne
UP/Downs – sorta like a burpee but no push up. we did this when he said Rosanne.
When the word red-light was said we did a full burpee / turns out there is a part of the song where there is a back ground saying Rosanne and red-light. Added extra fun.
Now we did the figure 8 mentioned above but John Qsac style with the block.
3rd song- cupid shuffle – during the duration of the song you are doing mountain climbers
when the song says get down start doing merkins until he stops OYO, then when he says to the right lift right arm, when he says to the left lift left arm. and rinse and repeat through out song keep up with the mountain climbers.
then we jogged the figure 8 futurama and Saggett raced.
4th song – tub thumping
during this song when he says you get knocked down you do burpees ,
then we did john Qsac figure 8.
Q still had time and the group got smaller cause training wheels, gru, glow stick, and goober left to go to Q school so those men missed last two songs but I know they got a beat down at the Faultline.
but we did two more songs repeated cupid shuffle and sally .
Always time for Mary.
Flying sit-up- 20 lay on back, knees raised and arms spread. like a squat jack but you are laying down.
temper tantrum- 15 lay flat on stomach, raise one leg at a time as high as you can with legs straight.
WW1 Sit-up modified- x 15 lay flat sit straight up arms over head. when you come up to sit up do not touch toes just reach for the sky and straighten you upper body and sit straight up.
Sprinters- 10 lay on back legs straight / arms straight up elbows bent. come to a sit up touching you elbow of right arm to left knee. 2 count
American hammer W/ big boy sit up. do American hammer in 4 count, then stop and do 1 big boy situp we did 4 sets.
Burt Reynolds x 15 each side
Heals to heaven- lay down keep legs straight in the air, lift you hips off the ground. x 10
Pledge and COT done and done
Announcements: P200 sign up, Redo, futurama and others are doing a triathlon next week. Fire house work out, not F3 but you can show up and work out in goose creek for free. ruck event with national guard 35# weight, kids and family welcome. pay for event and go to concert for 10 bucks.
Devo: Talked about trusting in god , he is going to not prevent struggles or say you will not be temped if you believe in him, but what de does promise is that he’s got your back and will give you the strength to over come any thing that comes your way. God does not make choices for us, he gave us free will. We have to make the hard decisions but here is what he does (I think) he guides to that decision, he puts the people in your life that you are going to vent to, or tell you problems too, and through that you will come up with your own thoughts and decisions. If it is where he wants you to go he will guide you to the right people to talk too, so you can make the right decision. Trust in him always that you will guide you even through the harder things and you will come out glorious.
Moleskin: you might of noticed that all of the Mary was upper abdominal work outs. there is a reason, after the rabbit challenge and me putting off a lot till the end, then continuing to get beat down I have hurt my abs. I am going to take a week off, its gonna suck don’t want to and considered not listening to the doc. But I think to help me grow I need to let my self rest and heal properly. So I am sad but it is needed. My lower abs are so tore up that I thought I had a hernia , need to rest so I am not down and out for a long time.
Leave a Reply
You must be logged in to post a comment.