The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 80 degrees and high winds
COP: SSH x 15 IC, Don Quiote x 15 IC, LBAC x 15 IC (Forward and backward), Imperial Walkers x 15 IC
Due to us being on the outskirts of Tropical Storm Michael, YHC called an audible and had the PAX muster at the Concrete Beast for Seismic. This day was YHC’s 15th wedding anniversary. In honor of getting married on 10/11/03, the workout today focused on a theme of 10/11/03 – 15.
10: Start at the bottom of the garage and reverse Bear Crawl up each of the nine ramps, running from ramp to ramp. Once at the top, #10 is to bear crawl across the top of the garage.
Run back down to level two.
11: A series of 11s on a ramp consisting of American Hammers and Monkey Humpers. Run Backwards up the ramp from Monkey Humpers to Hammers and forward down the ramp from Hammers to Humpers.
03: PAX runs three revolutions around the garage. Start at the bottom and go up the stairs, across the top, down the stairs and back to the start. Three revolutions.
15: Get vertical w/Balls to the Wall. Fifteen shoulder presses in vertical position.
To close out the PAX executed People’s Chair, Merkins, and Flutter Kicks.
Mary: American Hammers x 15 IC, WWI Sit-Ups x 15 IC, Indian Sit-Ups x 15 IC, Pickle Pounders x 15 IC.
Numberama, Namerama, Announcements, Pledge, COT
Devo: A few words of wisdom on love. Love in marriage is a deep commitment that lasts throughout periods of being “in love.” Stay committed and you will reap the rewards a deep unity centered on God’s grace that you both receive
Moleskin: We are blessed to have the Concrete Beast nearby when an audible is needed. It offers a wide range of opportunities. The PAX experienced a few of these opportunities on this day.