The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Introduction: YHC wanted to Q out at the new AO, The Den, where big things are happening. This is the 2nd official BC at The Den and the numbers keep growing. Thankful to Redo for giving up his Q spot and to Saget for allowing me to step in to Q at his AO.
This will be a fast pace workout and everything will be on a hop/jog/sprint….no walking…if you are waiting..you are planking. Anytime that someone is standing around, walking, not planking…we stop and do burpees. There will be no names being called out…just burpees.
Conditions: A humid 75 degrees
FNGs: 2 FNGs showed up and disclaimer was given. Boy did these guys push through. Well done men.
COP: 20 SSH, 15 through the tunnel, 10 slow squats (5 count down, 5 count up), 5 slow merkins (10 count down, 10 count up)
Partner up with a battle buddy and do not leave them unless told by the Q. Jail Break to block pile…grab 1 block and head to the back of the building. Balls to the wall for 20 secs. People’s chair with blocks out front for 10sec, blocks over head for 10sec. Repeat one more set
Battle Buddy workout…Instructions: 1 man sprints w/ 2 cinder blocks around the church while other man does push ups until sprinter gets back. once your battle buddy completes the sprint, plank until 6 is in. SWITCH. PAYS TO BE A WINNER.
—-Head to the flag (with BLOCKS) and Al gore until the rest of team returns. Line up from winners to the 6. Top winner is now the battle buddy with the 6 and so on down the line.
STAYING ALIVES. Battle buddy 1 does staying alives (4 cones—2 burpees at each cone) Battle Buddy 2…Curls for the girls. Switch. Pays to be a winner.
YHC is in the wine biz so winners received wine along with some other PAX…the guys that pushed themselves hard, the 6, etc.
Numberama: 25 men YHC is blown away by the numbers out here.
Announcements: P200, Hot Tub’s charity run and shoe collection for his brother who is getting multiple organ transplants
Devo: Pastors are human too and get attacked just like us. Mental sickness is real and effects everyone…even those that we think are “closest” to God. This article lead YHC to start thinking long and hard about our spiritual and mental warfare that is going on. We need to make sure that we are talking to people…face to face. Getting to know them and helping them understand that we love them no matter what. Pastor’s need to be lifted up just like us….tell your pastor how important that are to you and how you can help them. http://www1.cbn.com/cbnnews/us/2018/august/pastors-wife-pens-heartbreaking-public-message-after-his-suicide-these-are-the-words-i-would-say-to-him