The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: decent 45, chilly
COP: running stretches
started out with fit test theme : 1 mile run, 2 min MERKINS mrap, 2 min WW1 amrap
then 4 corners of pain with blocks around the circle by flag w/10 15 20 25 reps per exercise per corner
upper body corner #1 -triangle merkins, OHP, cftg, and tri extensions
upper body corner # 2 -carolina dry docks, lawnmower rows w blk, upright rows, wife threw away my weinke……i hate those detachable weinkes….LOL…insert 1 more upper body ex here
legs corner- burpees, kettle squats w block, kswb again, calf raises wb
core corner-(4 ct)mountain climbers, lbcs, flutter kicks, freddie mercury
moves from corner to corner were as follows: lunge walk w block, bear crawl without, and mosey without and back to lunge, bear, mosey for remainder until everyone made it through all evolutions
Mary: no need, no time
Namerama: manana, easy in, mayhem(R)
Pledge and COT aye!
Announcements: come to next bedrock, on thursday
Devo: fit tests/time trials build physical endurance just like life tests/trials/tribulations, whether or not self induced produce spiritual endurance. As long as we keep our eyes on God, and remember that he is the author and perfector of our faith!
James 1:2-3 AMP. Consider it nothing but Joy, my brothers and sisters, whenever you fall into various trials. Be assured that the testing of your faith produces endurance!
Moleskin: due to time constraints with work, had to encorporate my devo into workout! as always, it is a privelege to lead, and serve, you fine brethren! -chowdah, aye!