The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 85, humid
1 lap around gravel parking lot.
LBAC, forward and reverse (IC) x10, T-Claps (IC) x10, Big arm circles forward and reverse (IC) x5
Hillbillies (IC) x10
Squat x5 (slow 3 count down, slow 3 count up)
Caterpillar push up x5 (from a standing position, take 3 counts to bend over at the waist and touch the ground, 3 counts to walk hands in front into a plank position, push up taking 3 counts down and 3 counts back up, and 3 counts to stand back up)
Mosey to the ball field.
Reverse Indian run/bear crawl around the perimeter of the ball field (PAX form a line and bear crawl single file. PAX in front runs around the perimeter of the ball field until he catches the pack, then the next man runs. Continue until we have bear crawled the perimeter of the ball field)
PAX gather at the first base. One PAX calls an exercise. he takes a lap around the bases while the other PAX complete the exercise, OYO. Then all PAX move together (lunges, sumo squat, or suitcase carry) to the next base and repeat.
Once we had rounded all the bases, Reverse Indian run around the perimeter of the ball field.
One more lap around the bases with PAX calling the exercises at each base.
- overhead press
- floor sweepers
- ruck swings
- curls (x2)
- flutter kicks
- one arm row
2 minute AMRAP sit ups, ruck on feet. Goal of 50 reps with good form. Schrute got to 50 because he’s awesome. The rest of us still have work to do.
Namerama: Schrute, Dri Prime, Defib, Swinger (SCS)
Pledge and COT
I’ve always been this way – belief that God messed up when He made you and that your past is bigger than God’s power
Everybody else is doing it – belief that if enough people fall short of God’s absolute standard of right and wrong, then He will change the evaluation system to a sliding scale
I can handle it – belief that I’m discerning enough to know what’s good for me and what’s not. I don’t need outside input.
One time won’t hurt – belief that there are no consequences for sins that are committed only once. (Every habit has a first time…)
Nobody will know – ignores the fact that we are never alone. Belief that the only consequences of sin is embarrassment and hassle of somebody finding out
But I’m in love – love is the antithesis of sin, so to justify sinning with someone because you love him or her is completely illogical. Lust leads to sin; love does not. Obedience to God will enhance your ability to love others.
Moleskin: The humidity was humid today, and breathable air was hard to come by. YHC planned to do more bear crawls around the bases and around the ball field, but one lap or bear crawls with a reverse Indian run was more than enough for today. Great work everyone, and thanks for the opportunity to lead.