The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 70’s and humid
FNGs: none today
COP: 15 TTT slow IC, Leave arms up until YHC says: 15 LBAC forward, 15 LBAC reverse, 15 over head claps 15 moraccan night club
PAX instructed to get one block and two bricks each. Drop block at flag. With bricks in hand mosey around gravel parking lot at your pace. Once you are back @ flag hold plank until six is in. Line up in order of completion. 5 merkins. Number off 1-11 and remember your number. This will be important later.
Line up in two columns. Indian run with bricks to the bridge. Once @ the bridge Bernie Sanders to other side then mosey back to the handicapped parking places on the right side before getting to the gravel lot.
From earlier, number 1 takes off from parking places down to the flag where our blocks were awaiting us. As he was in en route YHC called a number. Remaining PAX had to decide whether the participant would do more or less curls than the number called out. Once done the Pax would run back to remaining group. If correct sit back and watch while the ones who were incorrect did burpees. We rotated between 5 and 7 burpees each time.
While one PAX was doing his curls the remaining would do a variety of arm exercises with bricks. Exercises were as follows:
Curls, Tri cep extensions, over head press, lat raises and front raises.
Mary: We didn’t have time for her today.
Namerama: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah, Sakrete
Pledge and COT
Announcements: Old Flame running the Charleston 100 in full gear.
Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. (NLT) ( Ephesians 6:11 )Do you ever feel vulnerable to attack? Are you afraid that your responses to provocation may cause you to be unrighteous? Don’t go into battle unprotected; instead, clothe yourself in God’s armor. In verses 14-18, Paul characterizes this armor as truth, righteousness, peace, faith, and salvation. He then finishes with the action of praying. Trust that God will equip you with the tools you need.
Moleskin: Got to admit this worked better on paper. The curls with block took longer than expected and had to double up on sending guys down for their turn. It was tough to keep track of the over/unders as the morning went on. Work was done. Arms were hurt.