Keep Moving So You Don’t Freeze

Intro:

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

Weather Conditions:

28°.  Clear.  Cold.

FNGs:

None

COP/Warm up:

• N/A

The Thang:

DMT got to The Jones a little earlier this morning so he could set up the “suicide stations” it did not disappoint.

• Tractor tire flip, run to tires – 25 squats – back to tractor tire, flip, run to cinder blocks – 25 curls – tractor tire flip, run to last station, 25 merkins

• 1 lap mosey (around the track)

• Tractor tire flip, run to tires – 15 squats – back to tractor tire, flip, run to cinder blocks – 15 tricep extensions – tractor tire flip, run to last station, 15 merkins

• 1 lap mosey

• Tractor tire flip, run to tires – 10 curls – back to tractor tire, flip, run to cinder blocks – 10 squats – tractor tire flip, run to last station, 10 merkins

• 1 lap mosey

• Tractor tire flip, run to tires – 20 squats – back to tractor tire, flip, run to cinder blocks – 20 curls – tractor tire flip, run to last station, 20 merkins

• 1 lap mosey

• Tractor tire flip, run to tires – 15 squats – back to tractor tire, flip, run to cinder blocks – 15 curls – tractor tire flip, run to last station, 15 merkins

Mary:

Stow equipment, then 3 sets of 10 second balls to the wall. Last balls to the wall was OYO and challenged PAX to go down as far as they could and push up as many times as they could until failure but without smashing their faces into the ground (thanks for this idea Cisco you sadistic MF’er).

COT:

Pledge, Prayer requests – people suffering from cancer, seriously, screw you cancer, BOM (Thanks Luigi)

Devo:

Judges 13:1-5, 16:1-31 – Story of Sampson – this guy was a badass, and this children’s story I found late last night is worth the read for young and old. It pretty much wasn’t a legit “devo” because all DMT did was tell the story of Sampson and what a rad dude he was. But DMT did a “devo”, so we’re calling this one a win.

Moleskin:

Was really happy with the turn out this morning considering it was 28 degrees. I feel like the PAX enjoyed this one, and DMT especially enjoyed getting to talk with them during our lap runs.