The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: High 70s, humid AF
Copperhead Squat – Regular squat but lowering body slowly on first 3 counts, then lifting up on 4 count.
Hillbilly – hands on head, knee comes up to elbow on same side of body.
Steve Earle – four-count cadence, perform Copperhead Squat with a Hillbilly on 4th count.
4 x 4s burpee into plank followed by four Merkins followed by four mountain climbers with each leg
Knerkin Aka the “Chuck Norris,” knucle merkins
JackAss Merkin merkin straight into a double-leg donkey kick
Dirty Hookup 4 count plank up facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position) – IC
Blimps – 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Rinse and repeat as needed. Can be done to cross a field or lot.
Mary: Didn’t have time for her today.
Namerama: Dorothy Mantooth, Mrs. Potts
Pledge and COT
Announcements: Q school 8/16 following the Den. Flo hit’s The Jones Thursday, 15AUG.
1 Kings 19:12 – After the earthquake of a fire, but the Lord was not in the fire. And after the fire the sound of a low wisper.
We sometimes need God to speak louder than he does. We’re just sometimes hard of hearing. He often speaks in a whisper, so listen closely if you want to hear Him. Work on developing a listening ear, that’s why God gave us two, so we can listen twice as much as we speak! Sometimes the earthquakes and fires don’t have the answers we seek.
I was delighted to not do this workout alone. Mrs. Potts posted yesterday at The Creek for the first time, and came back to The Jones for some more. Hope to see him again at The Jones very soon!