The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 60’s and perfect.
FNGs: None
COP: SSH (IC) x25, TTT (IC) x15, LBAC (IC) x15
The Thang:
YHC has been using old weinkes during the month of July. Most have been his own that he has tweaked slightly, but for today, he decided to find a weinke from exactly two years ago and do it with little modification. He found one of Picasso’s from Seismic on 7/24/2017. After warm-up, pax grabbed a block and came back to the flag for BACON:
- Burpees – x5
- American Hammer (IC) – x10
- Curls for the Girls (IC) – x15
- Overhead Press – x20
- Nose Breakers (tricep extensions over your face while laying on back) – x25
Pax flipped the BACON and started back at Nose Breaker and worked their way back down. After completing this, they moseyed to the back parking lot with their block, paired up, and completed a Doracide of 100 Merkins, 200 Squats with the Block, and 300 Block Presses. The pax running did suicides to 3 different points in the parking lot. At first stop, pax completed 1 Burpee, second stop 2 Burpees, and thirst stop 3 Burpees. Teams finishing early helped slower teams and blocks were returned before Mary. FYI – Burpees after block presses should be done with caution… just saying.
Mary: Original BB did not have specifics on Johnny Cash Ring of Fire, so YHC did a Dollar Mary: 25 reps each of LBCs (IC), Reverse Crunches (IC), Freddy Mercury’s (IC), and Flutter Kicks (IC).
Numberama: 16
Namerama: Brokeback, Tecmo, Mr Feeny, Weezer, Cavalier, Wolverine, Outhouse, GI Jane (R), Maybelline, Saget, Uga, Bull, Coach K, Saget, Tinder, Olaf
Pledge and COT
Announcements: Carnes workout starting on Tuesdays in August at 6 pm. Need Qs for first 2 weeks. Men’s hike 10/10-13: Interest Meeting 8/4 @1800 at the Den. Prayer Requests for Dabo, M, and new 2.0. Few Pax and Ms finishing up school and finding jobs. Outhouse traveling over the next week.
Devo: YHC receives daily email from Ransomed Heart that has excerpts from their books. Recent one was about how we “discipline” ourselves to fight our flesh, which we call our “quiet time”. We feel obligated to do it as something we have to do and many times feel we have to do it a certain way. But in doing this we miss out on the whole point of it. It’s not all about academic study or scripture learning and we need to do whatever draws us closer to him. It may be running/walking outside, journaling, or just listening to worship music in the solitude of our room. But whatever we make our devotional life, it should be about connecting with Him.
Moleskin: In researching old backblast from before YHC was a part of F3, he learned a lot of new stuff. Like where Tabatas came from, that there was a Pax called Rabbit Ears (need to hear the story behind that one), that Wiper (who YHC has met but doesn’t post anymore) was REALLY fast, and that Pretzel actually ran into a flying goose while running at the Creek (which may explain why Pretzel doesn’t run at the Creek much anymore). You learn a lot from stories from the past. And the pax really enjoyed this workout so he may start looking for old weinkes more often.