Weather : 80 and muggy
FNGs: None
Disclaimer: was mentioned
The Thang: 5k paces for the upcoming races .
Mary: not today
Numberama:3
Devo: Motivation is something that comes and goes. you need to find what drives you and keep that in mind. there will be days when the motivation is not there, but if you focus on your end goal it will be easier to do the harder thing.
Prayer request : none spoken
Announcements: Hot Pursuit 5K at the creek Saturday 6/13/2020
Weather : 43 and windy
FNGs: None
Disclaimer; i forgot to give it out lol
The Thang: Getting ready for the peak of race season the PAX worked on half mile intervals. half mile at a comfortable pace, and the other half was at a race pace or faster.
Mary: not today
Numberama: 7
Devo: breaking bridges is easy to do . the hard part is to build what is broke, can it be done ? yes it can but to what cost? tread lightly but dont be scared to be assertive when needed.
Prayer request : none spoken
Announcements: Convergence and Party on the 25th
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather : 43 and raining PERFECT running weather
COP:
The Thang: PAX ran around the Creek and at the intersection between the pond and the police station , we did 10 WW1 and 10 American Hammers (AH). for a total of 4 mile run and 40 ww1 and 40 AH.
Moleskin: Picking up the Q when no one signs up lol, and WELCOME BACK SAGET
Numberama: 7 b
Prayers None spoken
Announcements: races through the low country are coming up. Looking at getting together before the races to do a prayer or F3 warm up.
Devo:
With the passing of KOBE , it is apparent that life is not up to us. we never know when we might never get back up. Enjoying life and making the most while we have air in our lungs is important. demonstrating others how much we care for them .
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 79 partially cloudy
FNGs: 1- THIN MINT
COP:
Bunny Hops
The Thang:
| WARM UP | |
| 20 | Side straddle hops |
| 15 | Through the tunnels |
| 15 | Little baby arm circles |
| 4 Rounds all with bricks | |
| 10 | Swings |
| 10 | Merkins with blocks |
| 10 | Lunges with blocks overhead |
| 10 | Block press |
| 20 MIN AMRAP | |
| Brick hops | |
| 10 | Carolina dry docks |
| Brick hops | |
| 20 | WW1 |
| Brick hops | |
| 10 | Squats |
| Brick hops | |
| 20 | American Hammers |
| Brick hops | |
| 10 | Wolverines |
| Repeat | |
Mary: Maybe next time
Numberama: 20
Devo:
Quick to anger? Yeah me too. Don’t worry as men we tend to bottle some of those emotions sometimes, we are smart enough to turn that negativity into positivity. When you fill that bottle up past its fill point you can become a bit explosive with your emotions towards others. This might come out towards your 2.0s or your M this can tear down some of these relationships that you have with those individuals. Need something to focus that negative energy come out and talk about what’s on your mind and there are several men that will lend and ear to help you out.
Moleskin: When you HC it means something, some Q’s need to know how many people are going to be at their workout it might be a partner WOD or a team event that you need an even number of personnel. Please take the HCs seriously.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 83 and muggy
FNGs: 0
COP:
Long 5k haha
The Thang:
Nexton isn’t the only Q with a Starbucks nearby, we ran to the Starbucks on Saint James ave and back. We tried to see how far it was and alas we ended up doing 4.0 miles
Mary: Maybe next time
Numberama: 9
Devo:
YOU CAN’T OUTRUN YOUR FORK. We tend to be really good at posting 5 times a week or some people even more. Yet while all that training is in place, we don’t see results that we want. Well Gents and Gents we have to be able to clean our diet, this doesn’t just apply to the health benefits. We might have stuff in our lives we can’t seem to get out of the whole. On the flip side we might be getting ourselves even more in the shit. So, what can we do? clean up your diet, in what I mean is getting rid of all the negative portions in our lives. Sometimes it can be a little harder to get rid of the habits that we have formed, that’s why we are here. Lean on your fellow brothers to help you through the struggles you face.
Moleskin: When you HC it means something, some Q’s need to know how many people are going to be at their workout it might be a partner WOD or a team event that you need an even number of personnel. Please take the HCs seriously.
Fitness. Fellowship. Faith.