The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: A warm 75 degrees with 95% humidity. Thunder and lightning ceased prior to 0500.
FNGs: None today. Disclaimer given.
COP: No time today. Stretch before you come. Was outlined in preblast.
10 BURPEES OYO
10 MERKINS ON Q
10 SQUATS ON Q
10 LBAC ON Q
*Repeat 3 times for a total of 40 reps.*
Get in a team of 3. Run over to wiffle ball field. Stay with your team. If a member of your team is slow then whole team needs to be slow.
Once at the ball field. Line up on one of the bases.
10 Bobby Hurley; 10 Carolina Dry Docks; 10 Monkey Humpers; 10 WW1 SITUPS ALL ON Q
Jailbreak one base (simulate a single)
Repeat exercises. Jail break a double.
Repeat exercises. Jail break a triple.
Repeat exercises. Easy home run trot.
40 total reps.
Team up and mosey to the scoreboard behind the ball field.
10 pull ups on Q; 10 hand release merkins on Q; 10 calf raises on Q; 10 flutter kicks IC
Team back up and run to the palm trees. Bear crawl 2 palm trees. Lunge walk 2 palm trees. Crab walk 2 palm trees. Rinse and repeat until end of the trees.
Team back up and get back to the light pole before the flag. Get in rows. Jail break through the flag. don’t let up until you get there.
Mary: Pickle pounders happy birthday to all the current and former AO Qs.
Namerama: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R), Sakrete
Pledge and COT
Announcements: None today. Slow time of year.
Yes, what joy for those whose record the LORD has cleared of guilt, whose lives are lived in complete honesty! (NLT) ( Psalm 32:2 )
How is it possible for God to clear us of guilt if we aren’t honest about our guiltiness? Many times we hide our sins from ourselves by failing to recognize them or we hide them from others when we aren’t transparent. This verse tells us we can find joy in our honesty and God will clear us of our brokenness. Please don’t use this to condemn yourself of guilt. Instead, use it to positively embrace transparency in your life. Work towards transparency by sharing your struggles with others. They in turn will see Jesus is your strength.
Moleskin: Today Bedrock celebrated its 4 birthday. Actual birthday is 7-14. The PAX showed up and showed out today. YHC had been sitting on this Q for a while. Glad to be given the opportunity to execute it. Thanks for letting me lead gentleman. Fish N Chips and Chum tried hard to steer the Q off the plan but YHC had the Q juice flowing heavy this morning. T Claps to Gypsy, City Slicker, Splinter, Double Trouble, Swinger, and Show Me for getting in a little SCS action. We also had 2 spectators from the IR today. Major Dad and Hospice enjoyed a nice leisurely stroll around the park. Heal up quick fellas.