The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 30’s.
COP: SSH (IC) x20, Terrible Ts (IC) x10, Imperial Walkers (IC) x14 (I hiccuped at 13 and everything thought I was done), TTT (IC) x10
YHC rotates weinkes regularly and can always pull one out if needed. And this morning, it was needed. Gave the Pax a choice between Numberama (isometric workout) or 11’s-ish where each Pax chose their exercise to lead. Majority chose the isometric workout which involves moving and holding “positions” of an exercise when you call your number in numberama. Once it comes back, you call your number again and go to the next position. Exercises and positions below.
- Squats with the Block (up and down)
- Merkins (up and down)
- Flutter Kicks (Left leg up, Right leg up)
- Calf Raises – Toes Straight, Out and In (up and down)
- Curls (1/2 way, up, 1/2 way, down)
- Xs and Os then switched to Boat and Canoe
- Lung jacks (Right forward, left forward)
- CPRs (curl, press, down tricep, up tricep, down to chest, fully down)
- Leg Lifts (3 inches, 45 degrees, and threw in some left and right action)
- Bobby Hurley’s (Jump up each time you counted and returned to squat)
Stowed the blocks…
Mary: Was going to do Mary, but train passed so kept with the theme and numberama going with a couple burpees. And even for the last one, did a body builder with the leg split done in low plank.
Namerama: Mr. Feeny, Tinder, Oops, Winslow (R), Mowtown, Android, GI Jane (R), Outhouse, Olaf
Pledge and COT
Announcements: Easter Convergence
Devo: Like workouts, YHC tries to keep a couple devos handy. He had been reading a book on faith and how once we understand God’s love and grace for us, it will transform our thinking. Our thinking drives a lot about how we approach things. Satan isn’t working to make us sin, he is using our mind to keep us in a low place and distracting us with negative thoughts. We need F3 and community to help us out of these places and thoughts. Winslow said that he had been struggling with this because of Age, kids and physical condition, and knew he had to get out into the gloom more. Pax rallied around and prayed for him at the end.
Moleskin: Dabo fartsacked a Q, but we covered for him. Saget HC’ed and fartsacked so there may be rumors going around that they were together, snuggled up somewhere nice and warm. We tease, but we cover and care. Mr Feeny attributed to the backblast title, and quickly corrected himself once he realized how it sounded… Pax had lots of opportunities for mumble chatter this morning…