The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Nice and muggy
FNGs: no FNGs
COP: SSH (x15), TTT (x15 IC), Imperial Walkers (x15 IC)
In preparation for the monthly fitness test at The Ditch, to be held end of the month, YHC decided to deconstruct the Swampfox. The Swampfox monthly fitness test is comprised of 20 reps of the following: burpees, V-ups, and squats w/ block. This is then followed by a run down to towards the end of the trail and back to startex. This is conducted OYO for max “laps”.
Today YHC broke the Swampfox into 20 hand release merkins, 20 bobby hurleys, run to towards end of trail, 20 squats (no block), 20 V-ups, run back to startex. Rinse repeat together as one unit.
Mumble chatter: V-ups performed on your back … not to be confused with VBAC (Vaginal birth after c-section) 😉
Namerama: Prayer Request, Tinder, Hacker, Redo, Sofia
Pledge and COT
Announcements: All of them
Devo: 1 Cor. 10:13-14