The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 60s, very pleasant
COP: Imperial Walkers (IC) x15, TTT (IC) x10, Hillbillies (IC) x15
YHC announced no blocks and the Pax actually got worried. Plan was to revisit the Ascending 21-15-9 as the last couple of times, sections had to be shortened for time. Updated exercises were.
21: Super 21 – Freddie Mercury’s and Flutter Kicks
- Both done in cadence.
- 1 Freddy Mercury, 1 Flutter Kick
- 2 Freddy Mercury’s, 2 Flutter Kicks
- Rinse and repeat until 21
15: Curb Crawl
- At first curb, complete 1 Derkin with feet on curb.
- Bear Crawl to 2nd curb, and complete 2 incline Merkins with hands on curb.
- Mosey back to 1st curb and do 3 Derkins
- Rinse and repeat until 15
9: Lt. Dans
- 1 Squat, 1 4-count walking lunge around the building
- Rinse and repeat until 9 and jogged around the remainder of the parking lot back to the flag.
Mary: Muscadine always says to use all of the time, so with 1:30 left, Pax completed 15 LBCs and 10 Reverse Crunches.
Namerama: Thumper, Uga, Saget, Mr. Feeny, Weezer, Brokeback, Tecmo, Outhouse, Band Camp, Pepe, Maybelline, Olaf
Pledge and COT
Announcements: July 4th Convergence at the Ditch. Prayer requests for those Pax and M’s finishing college classes. Also for the school teachers and leaders with possible strike on 5/1.
Devo: YHC has been reading Proverbs lately and it is all about gaining wisdom and avoiding evil. Read Proverbs 4:25-27 and pointed out verses 27: ” Do not swerve to the right or to the left;”. Many times we get to a good place and we are on the right track, but we swerve or compromise. We think we can watch a show and handle the sexual nature, fartsack a week of workout because we have worked out well over the last month, or eat the entire cake because we have been healthy (or worked out a lot). But one action (or inaction) can turn into 2 and the next thing we know we are way off the path that God has set for us.
Moleskin: Work out was better than past, but still had to cut down on the Super 21. Talking with Saget, this may turn into Descending 21-15-9 and find better exercises for Super 21 as Ab exercises definitely weren’t a fan favorite…