35 reps because Defib turns 35 on Saturday!

QIC: Defib (I couldn’t update the names above… But Today’s PAX are listed in the Namerama below)

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership

Conditions: 30s, clear…… cold

FNGs: No FNGs

Ruckers: None

Disclaimer: Given

COP:

SSH 35 IC

Mosey 1 lap around our parking lot (to evaluate terrain for possible F3 Style Ultimate Frisbee later in the BC)

The Thang:

Everyone get 1 block!

35 reps of exercises might be too much or too little depending on the exercise, so we did complexes today! Complexes were three exercises grouped together. We’d do 7 reps, 7 reps, and 7 reps; and rinse and repeat 5 times to complete a complex.

Complex 1: Merkins, burps, plank jacks (all single count with hands on the block)

Complex 2: Squats, curls for the girls, Tricep extensions

Complex 3: Lunges IC, Calf raises IC, Good Mornings on Q

Mary: 

Complex 4: Iron cross, damn its, magoos

then stow Blocks! Because we can play ultimate frisbee for 7-8 minutes!

Ultimate Frisbee #F3Style:

If the frisbee hits the dirt: Offense does 10 Merkins, Defense does 5 Merkins

Touchdown: Defense does 5 Burpees, Offense does little baby eye blinks

Numberama: 7

Namerama: Easy In, Splinter, Yo Adrian (Respect), Prius (Respect), Fish N’ Chips, Show Me, Defib

Pledge: Done

Announcements:

Christmas parade 12/16/18. Bring Candy Canes!

Christmas Party 12/13/18 6pm Oakroad Brewery. Bring New toys in original packaging  for Operation Sweet tooth!

Prayers and BOM : 

Prayers for Fish’s Mum and Uncle Joe

Prayers for Slinter’s mom

Prayers for Show Me’s mom

Prayers For YHC’s M, YHC, our marriage and our 2.0’s. We’re essentially rock bottom, but there are Prayers for praise because the M’s agreed to start the Seacoast Marriage ministry called Reengage. Putting God first has been difficult, but this is the goal that will again unify us. 🙏

Devo:

Don’t wait to pray. We shouldn’t reserve prayer for the last resort  it should actually be one of the first things we do, if not THE first thing we do. 🙏👊

Moleskin:  

No one knew that my birthday was coming up because I didn’t say anything about it, but the whole 35 rep thing really helped make a great workout. That ab complex was the real deal, I’m still feeling it the day after the fact 😅. Ultimate frisbee was fun! I’ll need to allow for more time to play that someday in the future. I was originally going to have the losing team do 20 Burpees after the game, but we didn’t have time for that.