The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Mid 60’s, overcast

FNGs: None

COP:  20 side straddle hops, 20 Don Quiotes,  10 through the tunnel, 15 baby arm circles, 15 overhead claps, 15 reverse baby arm circles.

The Thang:

Partner up and each partner keeps their distance and has their own block.  One partner ran a lap around the tennis court.  While the other partner ran the lap, the one left behind did excercises.  The exercises were:

100 American Hammers

200 Damnits

300 WWI situps

Mary: 20 Dips, 10 Declined Merkins, 10 Inclined Merkins, 20 Squats, 20 step ups (10 each leg), 20 Alternating Shoulder Taps, 10 Pickle Pounders

Numberama: 6

Namerama: Minivan, Caterpillar, X-Ray, Short Circuit, B-Wax, Rawhide

Pledge and COT

Announcements: Memorial Day Murph workout

Devo: none

Moleskin:   Fia did a takover of our spot so we had to make do over by one of the pavilions.  X-Ray left early.  Much sweat was dripped on the concrete by the end of the workout.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Mid 40’s, cloudy

FNGs: None

COP:  20 side straddle hops, 20 imperial walkers,  10 through the tunnel.

The Thang:

Run to the garage and then do one big staying alive up the garage. with exercises at each stop.

Start – 20 LBC’s then run up 1 level.

1st stop – 20 LBC’s then down to the start

Start – 20 Flutter Kicks then run up 2 levels

2nd stop – 20 Flutter Kicks then run back to the start

Start – 20 WWI situps then run up 3 levels

3rd Stop – 20 WWI situps then back to the start

Start – 20 LBC’s then run all the way to the top.

Run back to the flag but stopped for a round of 20 LBC’s and finished the last 3rd of the run with an indian run.

Mary: none

Numberama: 8

Namerama: Minivan, Caterpillar, Beethoven, X-Ray, Code Blue, Old Flame, Space Cowboy, Rawhide

Pledge and COT

Announcements: p200 volunteers, 2021 anniversary convergence

Devo: “Lord, make me aware of my end and the number of my days so that I will know how short-lived I am.” – Psalms 39:4

Our lives are short so we need to focus on whats important, not the meaningless dribble we get caught up in.

Moleskin:   Minivan showed up limping from saturday and Old Flame came in from a run only to have the crushing disappointment of more running.  X-Ray ran to the AO and was crushed that we were going to run and then he’d have to run home after our run.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:

FNGs: None

COP:  20 side straddle hops, 20 don quijotes,  10 baby arm circles forward, 10 overhead claps, 10 baby arm circles backward.

The Thang:

4 Rounds of Musical Blocks with a short lap around the tennis court in between

Round 1:

Everyone gets in a circle.  Every other man has a block.  In cadence the block is passed left.  When I said stop everyone with a block did declined merkins, those without did regular merkins, squat thrusts (with block) and squat jumps (no block), tricep extension (with block) or dips (no block), then finally damnits (with block) and iron crosses (no block).  Then a short lap around the tennis court.

Round 2:

Everyone got back in the circle and in cadence the block is passed right.  When I said stop everyone with a block did declined merkins, those without did regular merkins, squat thrusts (with block) and squat jumps (no block), tricep extension (with block) or dips (no block), then finally damnits (with block) and iron crosses (no block).  Then a short lap around the tennis court.

Round 3:

Everyone got back in the circle and in cadence the block is passed left.  When I said stop everyone with a block did inclined merkins, those without did regular merkins, squat thrusts (with block) and squat jumps (no block), tricep extension (with block) or dips (no block), then finally damnits (with block) and iron crosses (no block).  Then a short lap around the tennis court.

Round 4:

Everyone got back in the circle and in cadence the block is passed left.  When I said stop everyone with a block did inclined merkins, those without did regular merkins, squat thrusts (with block) and squat jumps (no block), tricep extension (with block) or dips (no block), then finally damnits (with block) and iron crosses (no block).  Then a short lap around the tennis court.

 

Mary: American Hammers, Pickle Pounders, WWI situps

Numberama: 10

Namerama: Link, Minivan, Caterpillar, Beethoven, Short Circuit, X-Ray, Bob Jones, Dowry, Space Cowboy

Pledge and COT

Announcements: p200 volunteers, 2021 anniversary convergence

Devo: one

Moleskin:   All five of us pushed and finished strong.  That cadence was music to our ears.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Cloudy at 48 degrees

FNGs: None

COP:  20 side straddle hops, 20 don quijotes,  10 baby arm circles forward, 10 overhead claps, 10 baby arm circles backward.

The Thang:

5 rounds of full body workout

Round 1:

10 merkins, 20 squats, 20 LBCs, 20 dips, short lap around tennis court

Round 2:

10 merkins, 20 squats, 20 LBCs, 20 dips, short lap around tennis court

Round 3:

20 overhead press with a block, 20 dead lifts with a block, 20 iron cross, 20 tricep extensions with a block, short lap around tennis court

Round 4:

20 overhead press with a block, 20 dead lifts with a block, 20 iron cross, 20 tricep extensions with a block, short lap around tennis court

Round 5

20 curls with a block, 20 squats, 20 flutter kicks, 20 dips, short lap around tennis court

Mary: Pax choice with Flutter kicks from Beethoven, American Hammers from Caterpillar, WW1 sit-ups from High Water.

Numberama: 5

Namerama: High Water, Minivan, Beethoven, Caterpillar, Rawhide

Pledge and COT

Announcements: p200 volunteers, 2021 anniversary convergence

Devo: Philippians 4:8:  “Finally brothers and sisters, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable—if there is any moral excellence and if there is anything praiseworthy—dwell on these things.”

In a dark world we have to watch what we fill our minds with.  Fill it with things that are good, hopeful, and just.  Whatever goes in will undoubtedly affect your heart and mind. If all you watch or listen to is misery, horrible, or despicable, then it will make you those things.

Moleskin:   All five of us pushed and finished strong.  Missed Code Blue though.