The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
COP: SSH (IC) x15, TTT (IC) x10, LBAC OYO
YHC was expecting a visit from Dirty Dora, but like a lot of the other Den regulars, she fartsacked. Luckily YHC was smart and had another workout ready, and even though it is a little early for wassailing, it’s never to early for the 12 days (or exercises) of Christmas. Exercises are completed just like the song, and of course it is best when sung…
On the x day of Christmas my Q he gave to me…
- 8-count Body Builder
- Hand Release Merkins
- Freddy Mercurys (IC)
- 4-count Lunges
- Diamond Merkins
- Monkey Humpers (IC)
- Don Quixotes (IC)
- Mountain Climbers (IC)
- Flutter Kicks In Cadence
- Bobby Hurleys
- Imperial Walkers (IC)
And since there was 5-10 minutes left, the Pax wanted to work on the guns so 11s were done with Overhead Presses and Curls 4 the Girls with walking lunges in between.
Mary: LBC (IC) x25, Reverse Crunches (IC) x25
Namerama: Flash, Mr. Feeny, Olaf
Pledge and COT
Announcements: Thanksgiving Convergence (7 am tomorrow), Liquifaction (11/29 @ Stalker’s House), Christmas Parade (11/9), Christmas Party (11/13 at Oak Road Brewery).
Devo: Flash’s prayer request was for traveling mercies tomorrow and YHC asked for wisdom as Thanksgiving plans are somewhat up in the air. That led right into the devo where he shared a frustration from the day before where he felt like throat-punching someone for being an asshole. Before responding YHC went to the break room at work and there was a verse on the counter: “Blessed are the peacemakers: for they shall be called the children of God. Matthew 5:9”. At that point YHC remembered that he had been called to be a peacemaker and throat-punching his M wasn’t a good idea. The verse on the counter wasn’t a coincidence and that when we are in those situations we should look out for the “ways out” that are in front of us allowing us to avoid doing something that we may later regret.
Moleskin: YHC had thought through this workout but found doing it that it was best to fully lead each exercise with all commands and not just shorten it to just the cadence like he originally planned. There was plenty of time and commands give time for Pax to switch from standing to their six. Also, 12 (Drummers Drumming) was originally American Hammers but someone (not Gru) suggested Burpees. YHC may put back in American Hammers and do Burpees for 5. Other than that, this is ready for official F3 caroling as Christmas gets closer…