F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: sticky, hot and humid. 82 degrees
10x SSH;; 10x through the tunnel; 5x slow squats (10 count down, 10 count hold, 10 count up….1..) 5x slow Merkins (5 down, 5 up). All exercises in 4count cadence (except slow squats). (after COP matched up guys with adjacent battle buddy)
Jail Break to block pile…for each group grab 1 block and and 2 bricks. Head to fence inside tennis courts. Balls to the wall for 20 secs. People’s chair with blocks/bricks out front for 20sec, blocks over head for 20sec. Switch blocks and bricks between battle buddy and did peoples chair and blocks out front/over head again.
——(battle buddy workout)
Round 1) 1 man grabs the block and other stays in people’s chair with bricks. The PAX with the block will Cusack out of the tennis court and down the parking lot in front of the old armory building and come back. Once that man returns, plank until 6 is back, then switch. Plank when done unti 6 done.
Round 2) 1 man sprints the parking lot while other man does push ups until other man gets back SWITCH. Plank until 6 is in. PAYS TO BE A WINNER..
Round 3) 1 man sprints while other man does merkins. Plank until 6. PAYS TO BE A WINNER
—-battle buddy workout.2 One man does alternating curls while other man does 10 merkins with right arm on block; 10 merkins with left arm on block; and 10 diamond merkins on the block.
—one man does squats while other man does 20 iron crosses arms holding other man’s ankles
Head to parking lot with blocks. STAYING ALIVES. Battle buddy 1 does staying alives (4 cones—2 burpees at each cone) Battle Buddy 2…curls with the blocks. Switch. Pays to be a winner.
Stow blocks and bricks and head to the flag.
Mary: Protractor for 2 minutes
Announcements: Q school is tomorrow 8/16/19 at the Den. Labor Day convergence at 7am at Bedrock on 2 September
Pledge of Allegiance, Prayer,
Devo: What you consume actually consumes you!! Make sure that we are consuming the right things, God. “We dislike the shame and the consequence of the sin (insert whatever you are struggling with), but we still like the sin itself.” Make sure we are consuming the correct spirit lifting things into our brain. Space Cowboy added a great verse to this. I believe it was Proverbs 23:7.
Naked Moleskin: Apparently, YHC has a hard time in the morning. I said “look to your left…that is your battle buddy.” Well when everyone looks to their left…no one matches up. “here’s your sign!”