The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: I don’t remember it was a long time ago
FNGs: None today
COP: 20 squat on Q, Right legged Flamingo (Right leg planted. Hold left leg behind you and PAX count off really stretch that quad), Left Legged Flamingo- PAX count off, PAX led up downs (high knees and go around circle with each PAX calling the down. Hit the deck and back up)
Reverse Indian Run around circle @ the flag. Lead man runs around the circle to the back of the line while remaining PAX lunge walks. Once lead man reaches back of the line next man goes. Continue until each man has ran.
Break into two columns heading away from the flag. Indian run until next stop. Push yourself.
Halt at picnic shelter on left side.
20 Dips on Q.
20 incline merkins on Q
Two columns heading towards entrance to park. Indian run until next stop. Push yourself .
Halt at wall behind baseballs at the entrance.
@ the small wall 20 dips on Q
20 incline pushups on Q
20 hand release decline merkins OYO (feet on the wall. Execute a hand release merkin)
Two columns heading toward the top parking lot by the fire station. Push yourself.
Make the turn around the parking lot and head into the concession area in between the ball fields. Go down the steps to the first row of the concrete bleachers. On bottom row:
20 dips on Q.
20 incline merkins on Q.
5 squats on Q. Broad jump ground to first row of bleachers.
10 squat on Q. Broad jump first row of bleachers to second row
15 squats on Q. Broad jump second row up to third row
20 squats on Q at top
Down stairs and out to the concession area.
10 hand release merkins on Q and take a lap around the concession stand
Repeat squats and broad jumps as before
10 hand release merkins on Q and 10 burpees OYO and take a lap around the concession stand
Mosey out to the road that leads to scoreboard
At the scoreboard do 20 dips OYO.
Partner up. Mosey back to the flag with your partner. Push him to get there faster.
Mary: Several ab exercises that took up the remaining 3 minutes
Namerama: Manana, Mad Dog, Gruber, Repo, Waldo, City Slicker, Don King, High Stick, Easy In, Splinter, Mayhem (R), Sakrete
Pledge and COT
Announcements: Dec 10th Christmas drop @ Stalkers house @0600 Collecting monetary donations for MUSC Childrens Hospital; Jan 9th anniversary convergence @ 0700 @ Faultline; Jan 9th anniversary party @ Carnes Crossroads barn.
White As Snow
“Come now, let’s settle this,” says the LORD . “Though your sins are like scarlet, I will make them as white as snow. Though they are red like crimson, I will make them as white as wool. (NLT) ( Isaiah 1:18 )
As you read this scripture, let God’s forgiving nature envelop you. It is by His grace, He pursues and saves us. What a mercy filled gift! Have you accepted God’s offer to wash you white as snow?
Moleskin: This may not be exactly what was done. I have a bad habit of not writing down my workouts at any point. I failed to get my backblast done due to the website going down. By the time I figure out how to log in and do the back blast the memory of the workout was a tad fuzzy. This is close though. I remember City Slicker was there because this is the first BC he has attended in 3 years.