The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool and in the 70s, slightly humid.
FNGs: none, disclaimer not given.
1 minute Front Plank – on Q
1 minute Back Plank – on Q
Bat Wings – IC
20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x side-straddle hops.
Black Snake – Took an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.
Bearmuda Triangle – Routine 3 markers ~30yds apart in shape of a triangle. Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Modified to something different from the bear crawl if needed. Rinse and Repeat x 3. Named Bearmuda Triangle as it has been known to mysteriously lose some pax along the way. If you needed to rest you got to plank on a coupon.
Burp-ups – 10x OYO
Standard Burpee done (typically under monkey bars) where you do the Burpee, then when you jump you grab the monkey bar and go straight into a pull up. Rinse repeat.
Mexican Jumping Bean – 5 OYO
Perform squat, jump to the pull up, complete pull up.
Modified Pansey – 10 OYO
Jump to the bar, lift the legs to the 90 degree position or beyond. Lower legs to perpendicular to the ground. Lower body to the down position. Repeat. 10x OYO
This is going to suck and you’ll probably hate me afterwards – We finished with the thang a little early, and Houdini wouldn’t shut up about wanting to do more pushups so Dorothy Mantooth improvised:
PAX started in pushup position on the bleachers. Feet on bottom and hands on third bleacher. One pushup, hands and feet to the next bleacher, two pushups, repeat increasing one pushup until you reach the top. Back down the bleachers doing decline pushups, doing one more pushup on the way down.
Mary: Boxcutter- AKA Upstate Boxcutter. This ab exercise starts on your 6 with legs together 6 inches, out like a Dolly for 1, up for 2, back together for 3, and down without touching the ground for count. Can also be reversed from 6 inches, feet up together, feet out, down, back together at 6 inches for count. Feet are moving in a square motion.
Imperial Walker – Standing, hands on head as if you’re doing a sit-up. Lift your knee to the opposite arm’s elbow. Flapjack.
Monkey Crunches – Get in sit up position, as you start to come up you touch your ankles and then go back down. Similar to a crunch but you come up farther. The farther you put your heels from your butt the harder it becomes.
Namerama: Suave, Heebie Jeebie, Houdini, Gandhi, Dorothy Mantooth
Pledge and COT- all complete
Announcements: no one went to the mud run, but hope to make it next year, continue keeping loved ones close in prayer.
BOM: Prayed for Septic’s daughter, and our brothers that weren’t able to attend today.
Devo: Romans 5:5 – And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.
Moleskin: Dorothy Mantooth had his second co-Q today, thanks to Gandhi and Cisco for their guidance and input. The men that showed up today got pushed hard, and pushed back even harder.