The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool and moist
FNGs: Not Today
COP: 10 TTT IC, 15 LBAC FORWARD, 15 LBAC REVERSE, 15 OVERHEAD CLAP, 15 MORACCAN NIGHT CLUB (ALL IC), WATERFALL MERKINS (HOLD PLANK. GO AROUND THE CIRCLE WITH EACH MAN DOING 5 MERKINS THEN RESUME PLANK), WATERFALL SQUATS (HOLD AL GORE, GO AROUND THE CIRCLE WITH EACH MAN DOING 5 SQUATS THEN RESUME AL GORE)
4 LAPS AROUND THE FARMHOUSE AT YOUR PACE
FORM SINGLE FILE LINE: NASCAR INDIAN RUN (LEAVE FARMHOUSE AND TAKE A LEFT ONTO STREET AND CONTINUE TAKING AT EACH STREET UNTIL WE GET BACK TO THE BLOCK SHED)
GRAB A BLOCK AND HEAD TO THE TREE HOUSE PLAYGROUND. 20 CURLS FOR THE GIRLS ON Q. 20 TRICEP EXTENSIONS ON Q. 20 OVER HEAD PRESS ON Q. UP THE STAIRS AND DOWN THE SLIDE. ALL GAS NO BRAKES. 10 MERKINS, 10 CAROLINA DRY DOCKS, 10 HAND RELEASE MERKIN ALL ON Q. MOSEY OUT TO THE TRIANGLE MEDIAN. ON TOP END OF MEDIAN. 20 SQUATS ON Q. 20 CALF RAISES ON IC. 10 LT DAN EACH LEG OYO. RUN TOWARDS SENIOR NEIGHBORHOOD AND BACK AROUND TO ENTRANCE OF PARKING LOT. 10 WWI SITUPS ON Q. 10 FLUTTER KICKS IC. 10 FIGURE 4 CRUNCHES EACH LEG ON Q. MOSEY BACK TO PLAY GROUND. RINSE AND REPEAT OYO.
Mary: When time is called wherever you are get back to flag ASAP.
Namerama: Snooky (R), Mayhem (R), Placebo (R), Microwave, Woody (R), Mugsy, Three’s Company, Mother Board (R), Fish N Chips, Cold Cut, Sakrete
Pledge and COT
Announcements: Fairly quiet on the home front
Honesty guides good people; dishonesty destroys treacherous people. (NLT) ( Proverbs 11:3 )
Integrity is the state of being whole or undivided. That’s what God wants for us; that we live our lives with oneness, where our thoughts, actions, intentions, and character are unified for God’s purpose. We don’t want to hide our true selves, while, on the outside, look like we are doing the “right thing.” Let’s live lives filled with integrity.
Moleskin: Wanted to incorporate the fastest slide in Summerville into this workout. All gas no brakes. On the first trip down Woody was behind YHC. He said “Sakrete I’m on your ass go! All gas no brakes!!” Several of the guys who had never been there certainly underestimated the speed that thing produces. Everyone does. Mugsy, one of our youngest PAX, decided to tell some jokes. Had some solid ones but the young lad went toe to toe with Fish N Chips and I think we can figure out the winner. The kid didn’t back down. Glad to see Snooky made it out. He had to get an early flight from his house to make it…..but he didn’t make any excuses.
Great work gentleman. Thank you for the opportunity to lead.