The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Little chill in the air but nothing we couldn’t warm up from
FNGs: Not today
COP: 10 TTT IC (low and slow to get a good stretch on the hamstrings); 20 SSH IC. Sakrete Shuffle (Run around the track going up and down each bleacher as you get to them)
50 squats on Q. Lunge walk to the ramp heading into the parking lot. Once at the ramp continue lunge walk into parking lot. 50 squats on Q.
In parking lot:: Jailbreak to entrance. 20 merkins on Q. Lunge walk to across parking lot toward Danny Jones. 20 squats on Q. Jailbreak down parking lot to the section nearest the entrance to pool. 20 WWI Situps on Q. Lunge walk across parking lot back to starting point. 20 Carolina Dry dock on Q. Jailbreak to entrance of parking lot. 20 calf raises on Q. Lunge walk across parking lot. 20 LBC’s on Q.
Continue this until 0530 when cars starting coming into the parking lot. Safety first. Lunge walk back down ramp and across track. Gather back at flag.
Dora: Pair up. One person does one of the six previous exercises. One person runs around the track. When person 1 returns the second person begins running. Both partners must do same exercise. At 0544 return to flag.
Mary: Hold plank until time. Stringbean pounded his pickle
Namerama: Dorothy Mantooth, Splinter, Stringbean, Sakrete
Pledge and COT
Announcements: Sign up for P200 volunteer.
Devo: YHC did not have a devo planned but boy did Splinter. Sometimes in life we are just forced to be quiet and let the smarter ones speak
We as men tend to recluse ourselves when going through tough times, depression or other struggles. We go dark and sometimes never recover from it fully, if at all. Remember that reaching out and sharing your burdens is how we are meant to live. We can’t carry struggles alone, but when you reach out to a brother that burden becomes easier to carry. For these same reasons we as men need to be more self aware and recognize when one of our own are silent…odds are they need you.
Moleskin: I have a special place in my heart for The Jones. I was there for the launch. I was there during the beginning weeks. I was the founder of the BJDD (Bedrock Jones Double Down). I even recruited a couple crazies to do that with me. After being named AO Q of Bedrock my participation at the Jones decreased. Then became almost non existent when my wife got pregnant and then had our little girl. I like the 0500 start time. It has killed the BJDD essentially but I think more guys will be able to get down there and then get back for work and what not on the other side of town. I highly encourage you guys to make a trip down. Its a wonderful AO with a ton of opportunities. They have showers on site. It was a pleasure to be back in the middle of the circle with these men! Thanks for letting me lead!