The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75 degrees and as humid as I can remember
COP: SSH x 19 IC, LBAC x 10 IC (Forward and Backward), Mountain Climbers x 10 IC, Imperial Walkers x 20 IC, Squats x 10 IC
Mosey around the AO
Partner up and grab one block per duo. Head to the horseshoe pit for some Dora fun.
Execute the exercise cumulatively as a pair. While one man is doing the exercise, the other runs a lap around the horseshoe pit.
– 50 Block Swings
– 100 Derkins
– 200 Step-Ups
– 300 Squats with the block
Audible called about 50 Squats in. YHC advised the PAX its ok to use a combo of Overhead Presses and Squats until 300 is reached.
After Dora, head to the tennis courts.
– One man on the line completes a Staying Alive (suicide) with the block while the partner holds People’s Chair. Flapjack.
– Big Boy Sit-Ups x 10 as a group
– One man on the line completes two Staying Alives while the partner holds People’s Chair holding the block. Flapjack.
– Pretzel Sit-Up x 20
Mary: Flutter Kick x 20 IC
Numberama, Namerama, Announcements, Pledge, COT
Devo: Scripture from Exodus 19. God reminds the Israelites of what He has done for them, His love for them, and future He desires from them before He delivers the Ten Commandments in chapter 20.
This speaks to the leadership principle of touching hearts before asking for hands. Let your relationship buy you influence in the lives of those you seek to lead.
Moleskin: The humidity was noteworthy today. The humidity is always horrible here in August, but after two straight weeks of rain, everything in Summerville is a bog and the air was heavy out there today. The PAX hung tough though and gave it all they had. YHC learned that 200 Step-Ups take a lot of time and 300 Squats immediately following 200 Step-Ups is not ideal.