Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

We build walls and we tear them down



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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Cool but nice 53 deg

FNG: Loose Nuts (Steve Dasinger)

COP

TTT x 10

Don Quixote x 10

Hill Billy’s x 20

Mountain Man Poopers x 20 

Arm Circles OYO

The Thing

Each one grab 2 bricks and a block and head to the Wolfe ball field

Build a wall

Start with the foundation 

Blockiees  x 10 

Bear crawl with block to other side 

Run back 

PAC calls next exercise 

Bear crawl with bricks to blocks and build wall 

Run Back

Continue until wall is built 

PAX called a variety of exercises and created a great workout

Mary 

Pickle pounders

Snow Angles 

Announcements, Pledge, BOM

DEVO:

BIRTH MONTH CELEBRATIONS THROUGH A DECK OF CARDS

  • When: 20190425
  • QIC: Sakrete
  • The PAX: Yo Adrian (R), Waldo, High Stick, Easy In, Splinter, Flanders, Loose Nuts, Benefits, Chilly Willy, Spot Me, Pebbles, Mayhem


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  Low 60’s and clear

FNGs: None today

COP: TTT x 10 IC, 10 LBAC forward IC, 10 LBAC reverse IC, 10 over head clap IC

The Thang:  Thunderstruck plank/merkins.  If plank is broke run down to the second handicapped parking spot on left hand side and back

YHC called out the months of the year in order.  If you birthday falls in that month take off running towards the baseballs at the entrance.  Goal is to pass the man in front of you and not get passed.

Once at the baseballs at the entrance YHC explained we would use the Ace as a one and the King would be discarded (well kind of).  (For example January would be Ace, February would be the 2 etc)  When your birth month was called get ready to run to the gate and back.  Don’t start until the you hear “exercise”.  Remaining PAX would do exercises until runner returned.  Exercises were as follows:

Diamonds-Carolina Dry Dock; Hearts-Mountain Climbers; Clubs-Good Mornings; Spades-WWI Situps

Got through roughly half the deck.

Form up in 2 columns.  Indian run to the last light pole on the left before the flag.  Man in front controls the pace.  Once at the light pole separate into 2 groups.  January-June birthdays and then June through December.  First group jail break to the flag.  Second group jail break to the flag.

Mary:  PAX LED WW1 SITUPS.  Each pax called 5 WW1 situps on Q.  Total of 65.

Numberama: 13

Namerama: Splinter, High Stick, Easy In, Yo Adrian (R), Spot Me, Pebbles, Waldo, Benefits, Flanders, Loose Nuts, Chilly Willy, Mayhem

Pledge and COT  COMPLETED

Announcements:  Father’s Day Convergence-Saturday before Father’s Day.  Fundraising opportunity in the afternoon.  More information to come

July 4th convergence at the Ditch.  Be on the look out for more information

Devo: 

To Be Happy

So I concluded there is nothing better than to be happy and enjoy ourselves as long as we can. (NLT) ( Ecclesiastes 3:12 )

Do you acknowledge your happiness?  Often times, we don’t recognize our happiness in the moment but instead look back years later saying it was the happiest time of our lives.  Take joy in your current happiness, even if it is circumstantial.  Let’s do a better job of realizing our happiness and not be a person who walks around happy and not even knowing it.  What makes you happy today?

Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=XgoqLs5pSI

Moleskin:  YHC slept through the first alarm this morning so had to rush around and get out the door to make it on time.  Took a little while to get woke up.  As usual, the Thunderstruck Plank/merkins drew a lot of complaining.  High Stick said “damn you Sakrete” as he took off running.  Waldo said “you have made me hate Thunderstruck.  I didn’t realize that was possible”.  For the first time since I have been doing the plank merkins we had 3 guys last the entire song without breaking plank.   That’s impressive.  Good on you Yo Adrian, Spot Me and Chilly Willy.  The deck of cards took a few minutes to get explained thoroughly enough for everyone to grasp what we were doing.  That had to be on account of me not explaining correctly.  Everyone powered through and got in a good workout.  

*SIDE NOTE:  DON’T SAY PAX IN FRONT SET THE PACE ON AN INDIAN RUN IF YOU DON’T MEAN IT.  SPOT ME AND HIS BROTHER PEBBLES DECIDED THAT MEANT SPRINT.  NO NO IT DIDN’T*

Easter Convergence- Stations of the Cross

  • When: 20190420
  • QIC: Cannoli, Olaf, Splinter
  • The PAX: Goose, Redo, The Colonel, Churro, Pony, What?!, Spooky, Motherboard, Hickory Stump, Spaceballs, Masterload, wingnut, creeper, Quaker, Flo, Peaches, High Stick, Pretzel, Wreck it Ralph, Show me, Sports clips, B Wax, beanie Baby, Mall Cop, Dabo, Bedpan, Prayer request, Xray, M&M, Flea (FNG), Jester, Whirly Bird (FNG), Peg, Yo Adrian, Mini me, Suds, Dri-prime, popeye, swinger, luigi, chilly-willy, repo, City Slicker, Sakrete, Good Times, Pepe, Caterpillar, cheetah, space cowboy, placebo, nuggets, milton, dowry, Hanging Chad plus 2 of his 2.0s (..........), Bellator, resume, danger zone, dorothy, benefits, jojo, hoffa, PTI, Hotspot


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Conditions: 48 and Chilly

The 15 Stations of the Cross represent events from Jesus’ passion and death. At each station we use our senses and our imagination to reflect prayerfully upon Jesus’ suffering, death, and resurrection.

Station 1: Jesus Is Condemned to Death (COP)

Lord, grant us discernment that we may see as you see, not as the world sees.

15-Side Straddle Hops/ 15-Through the Tunnels

15-Don Quixote/ 15-Burpees

Station 2: Jesus Takes Up His Cross(Mosey to Pit for Blocks)

Lord, grant us strength of purpose that we may willingly bear our crosses each day.

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 3: Jesus Falls the First Time

Weakened by torments and by loss of blood, Jesus falls beneath his cross

15-Block Press/ 15-Flutter Kicks

15-Tricept Extensions/ 15-Block Get-ups

Station 4: Jesus Meets His Sorrowful Mother

Lord, we give you and praise. Grant us constancy that we may be willing to stand by and care those in need.

15-Merkins/ 15-Mountain Climbers

15-Groiners/ 15-Copperhead Squats

Station 5: Simon of Cyrene Helps Jesus Carry the Cross

(Partner Up for Short Dora)

Lord, Teach us to accept our limitations and with humility to accept aid with good grace when we need it.

100-Merkins Partner Farmer Carries Blocks around the parking lot

100-Squats

Station 6: Veronica Wipes the Face of Jesus

Veronica steps through the crowd to wipe the face of Jesus.

15-Over Head Presses/ 15-Curls

Station 7: Jesus Falls a Second Time

Jesus falls beneath the weight of the cross a second time.

15-Block Press/ 15-Flutter Kicks

Station 8: Jesus Meets the Women of Jerusalem

Lord, grant us gentle spirits that we may comfort those who mourn.

15-Merkins/ 15-Mountain Climbers

Station 9: Jesus Falls the Third Time

Weakened almost to the point of death, Jesus falls a third time.

15-Block Press/ 15-Flutter Kicks

Station 10: Jesus Is Stripped of His Garments

The soldiers strip Jesus of his garments, treating him as a common criminal.

15-Over Head Presses/ 15-Curls

Station 11: Jesus Is Nailed to the Cross

Lord Jesus, we give you thanks and praise for you endured the horror of the nails piercing your hands and feet. May your wounds bring us true healing and peace.

15-Merkins/ 15-Mountain Climbers

Station 12: Jesus Dies on the Cross

Lord, we give you thanks and praise for from the cross you opened the way to eternal life. Grant us perseverance that we may never stop seeking you.

15-Over Head Presses/ 15-Curls

Station 13: Jesus Is Taken Down from the Cross

The lifeless body of Jesus is tenderly placed in the arms of Mary, his mother.

15-Merkins/ 15-Mountain Climbers

Station 14: Jesus Is Laid in the Tomb

Lord, We adore you and we bless you, because by your holy cross you have redeemed the world.

15-Blockies/ 15-Body Builders

Station 15: The Resurrection of Jesus Christ

Lord Jesus, we give you thanks and praise for you have broken the power of death. Fill us with your new life that our lives may glorify you every day.

15-Heels to Heaven/ 15- WWI Sit-ups

Moleskin: Being that this is a silent workout, it certainly deviates from the normal gloom atmosphere; however, I’m sure we can all say that the meaning behind this workout speaks louder than words. Thank each and everyone of you HIMs who attended and stayed behind for some delicious grub prepared by our brothers Hospice, Stalker and Maj. Dad! Living as He intended, in community!




Field of Dreams

  • When: 20190103
  • QIC: City Slicker
  • The PAX: AC/DC, High Stick, Swinger, Fish N Chips, Waldo, Dri-Prime, Easy In, Splinter, Chilly Willy, Prius (R), Yo Adrian (R), Sakrete, Chum, Wreck-it Ralph, Flanders (FNG), Benefits (FNG)


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 60’s

FNGs: 2, Nick Essig – Benefits and Brad Simpson – Flanders. Disclaimer given, welcome brothers!

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC
  • T-Claps 20x IC
  • Moroccan Nightclubs 20x IC

The Thang:

  • PAX line up for Indian Run to the entrance.
    • Burpees 5x IC
    • Merkins 10x IC
    • Squats 20x on Q
  • PAX line up for Indian Run to the top parking lot and back down to the bridge.
    • Burpees 5x IC
    • Merkins 10x IC
    • Squats 20x on Q
  • Mosey to the wiffle ball field.
  • Field of dreams. Count off by fours.
    • 1’s start at first doing AMRAP Squats until relieved.
    • 2’s start at second doing AMRAP Merkins until relived.
    • 3’s start at third doing AMRAP LBC’s until relived.
    • 4’s start at home plate doing 15x Burpees.
      • Then run to first to relieve them, etc.
  • Complete 2 more rounds of the above with Burpees 10x and 5x.
  • Mosey back out to the road.
  • Jail break to the second light pole. Mosey to the next light pole. Jailbreak back to the flag.

Mary:

  • Rosalitas 20x IC
  • Flutter Kicks 20x IC
  • XY’s 15x IC

Numberama: 17

Pledge and COT

Devo:

  • “Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.”  – Zig Ziglar
  • Second devo was executed throughout the whole BC – “Don’t be a dick.” – Many PAX

Announcements:

  • Anniversary Convergence and Party- 1/12
  • Charleston Half and Full Marathon – 1/12
  • Charlie Post – 1/26

Moleskin: First and foremost, T-Claps to Sakrete for being persistent and bringing out two FNG’s. Welcome to Benefits and Flanders! Not sure why you didn’t come out sooner, but by the looks of it you had no problem keeping up. I hope to see you guys soon!

Also, T-Claps to Sakrete for telling me not to make it too easy on his FNG’s so that they would come back. Weinke was altered to make it harder.

My new favorite Mary exercise is the XY’s. YHC found this one on the exercise list on F3Nation and practiced it last night before debuting it. I don’t know about the PAX, but this is definitely a keeper.

Fish N Chips was there so of course there was plenty of mumble chatter. It was awkward with the newly formed power couple, Sakrete and Splinter, being in attendance with the newly single High Stick there as well. I didn’t have the right words to offer my condolences to High Stick and the pain in his eyes was very saddening. I’m sure if Snowden was there, a joke would have been told to cheer him up. Next time High Stick!

Rivals at Bedrock

  • When: 20181120
  • QIC: Sugar Mountain
  • The PAX: Defib, Prius, Yo Adrian (R), Chilly Willy, Splinter, Waldo, Easy In, Fish N Chips


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Weather: Cool but nice morning for a good workout

FNG’s: None

COP:

TTT x 10 in cadence

Don Quixote x 10 in cadence

SSH x 20 in cadence

Baby Arm Cycles x 10 forward and backwards

Overhead Claps x 20 in cadence

The Thing:  Team 1 Kicked out Buts

Divided PAX into two teams

Every grabbed a block The lined up for a a little Mosey to the wolfle ball field

Three rounds

PAX was directed to move block from one line to the other while the rest of the PAX did an exercise

Round #1 Bear Crawl Block Pulls

Squats with the block

Carolina Dry Docks

Flutter Kicks

Curls for the girls

WW1 Sit ups

Round 2 Blockie Hops

Overhead Press

Partner Situps

Monkey Humpers

Back to back block pass

Imperial Walkers

Round 3 Lunge walk with the block

American Hammers

LBC’s

Murkins

Move to stow blocks

Mary

Pickle Pounders x 20 in cadence

x and o on Q

Snow Angles x 20 in cadence

pledge

Announcements

BOM

Devo: Help where you can help.  Be kind and respectful of everyone around you.

 

 

Usain Beast Block

  • When: 20181113
  • QIC: Defib
  • The PAX: Easy In, Splinter, Show Me, Waldo, Chilly Willy, Fish N’ Chips, Defib


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 50 something and a little wet

FNGs: None

Disclaimer: Given

COP:

Mosey 2 laps around our parking lot (~200m per lap)

SSH 25 IC
Don Quixotes 10 IC
Little baby arm circles forward 10 IC and backwards 10 IC
Shoulder Taps 10 IC
Sun gods 10 IC
T claps 50 IC

The Thang:

Beast block from the Ditch was at the front, all other PAX get a block!

Each PAX took turns calling exercises (Usain Bolt style) but instead of running, that PAX would either do 10 Overhead hold squats or 15 regular squats with the Beast Block.

A plethora of exercises were called which included but aren’t limited to: Testicle toucher squats, lieutenant Dans (this was called 2 or 3 times), Curls for the Girls (multiple times also), Burpees, Overhead press, Iron Cross, Heal touches, Flutter Kicks , Tricep extensions, monkey humpers.

We Ran 2 laps after first round of PAX choices.

We did Climate Change and another 2 laps after the second round. (Climate Change= Hold  Al Gore and do 5 Burpees when YHC calls “Climate Change!” – 5 Climate Changes occurred)

And We ran Another 2 laps after the third and final round, then stow the blocks!

Mary: 

Big Boy sit ups 20 on Q

Hello Dollies 20 IC

Flutter Kicks 20 IC

Numberama: 7

Namerama: Easy In, Splinter, Waldo, Show Me, Chilly Willy, Fish N’ Chips, Defib

Pledge: Done

Announcements: 

Ruck for hunger this Friday 9am step off from Coastal Coffee Roasters

Let Splinter Know if you’ll be going over to his house for the Thanksgiving Lunch

Prayers and BOM : 

Woodpecker and his M for their pregnancy.

Fish N’ Chips’ Mum

Devo:

Be Thankful

Moleskin:  

We have a Beast Block now so I wanted to let everyone to have a chance to handle it 😄 It was a gift from the Ditch when I went to their AO to get the Silencer Flag. Bedrock won the Silencer flag by getting 100% of backblasts in for the month of October. There were 5 AO’s with 100% backblasts, so the tie went to the AO with the highest average attendance. And that was us! Great job, Bedrock!

#SAKSTICK

  • When: 20181009
  • QIC: Sakrete/High Stick
  • The PAX: Defib, Stalker, Cheetah, Easy In, Goose (R), Sugar Mountain, Waldo, Good Times, City Slicker, Swinger, Chilly Willy, Chum, Prius (R), Speedo, Yo Adrian (R), Penny, Mittens, Grasshopper,


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Lower 70’s, Still humid but just a slight but of fall crispness in the air (maybe that was just me)

FNGs: None today

COP:  High Stick: 10 TTT IC; 10 DON QUIXOTE IC

Sakrete:  PAX led up downs.  High knees until each PAX says down.  At that time hit the deck and bounce back up and directly into high knees again.  Think football practice except the DOWN replaces the whistle.

The Thang:

High Stick and YHC had pre set up sand bags on each side of the road heading away from the flag towards entrance to park.  1 40lb, 60lb, and an 80lb sand back on each side.  High Stick and YHC did a school yard pick to figure out the teams with each team lining up on opposite sides of the street behind the sand bags.  Points would be earned after each round.  Best out of 3 will be declared the winner.  Each member of the team would carry each of the 3 sand bags at least once throughout the morning.

ROUND 1:: Carry the 80, 60, and 40 lb sand bags as a team from the flag to the street in between the bridge and the entrance.  (the street that leads back to big scoreboard).  Once reaching the destination do 10 burpees OYO followee by 15 of each of the following ON Q.  SQUATS, MERKINS, CALF RAISES, WWI SITUPS.  High Sticks team completed first and was awarded the point.  SCORE TEAMSTICK 1  TEAMSAK 0

ROUND 2::  The same would be completed except route this time is the beginning of the street back to the scoreboard, around the circle and back to the entrance.  Same exercises were completed with TeamStick completing and being awarded the point.  SCORE TEAMSTICK 2  TEAMSAK 0

Had a tiebreaker round planned but it wasn’t needed.

The teams then joined into one 20 person group.  The goal was the same.  Move each set of sand bags as quickly and efficiently as possible with each person carrying the bags.  Went from entrance to the wiffle ball field where we put the sand bags down.  We then lined up on the base line where we complete a set of 11’s.  High Stick: LBC on Q and Sakrete Hand release merkins on Q.  In between the two PAX would sprint across the field.  After completion pick up the sand bags and get back to the flag.  Same rules applied.  Once back at the flag TeamStick got one of the 40lb bags and TeamSak got one of the 60 lb bags.  Each team member would get in the high plank position side by side essentially creating a tunnel and would pull the bag through the tunnel.  After each PAX pulled the bag through they would run to the end of the line and would move all the way around the circle.

Mary: High Stick:  Caption Thor.  Do big boy sit up and and directly into 4 count american hammer.  2 big boy sit ups and 2 4 count american hammer.  Rinse and Repeat to 7.

Sakrete:  Pickle Pounder x 10 IC; 20 WWI SITUPS ON Q

Numberama: 20

Namerama: Defib, Stalker, Cheetah, Easy In, Goose (R), Sugar Mountain, Waldo, Good Times, City Slicker, Swinger, Chilly Willy, Chum, Prius (R), Speedo, Yo Adrian (R), Penny, Mittens, Grasshopper, Sakrete, High Stick

Pledge and COT 

Announcements: Hot Tub Run a Thon and also collecting shoes,  Old Flame running all over God’s creation because that’s what he does. (will start on 10/19 at 5a and run to each fire station in Dorchester County.  Plan is to finish up at Kickin’ Chicken on Dorchester around lunchtime or early afternoon on Saturday the 20th.

Devo: Couldn’t get phone to unlock on account of all the sweat so Cheetah took the lead this morning.  It was simple and straight to the point.  “Don’t be dicks”

Moleskin:   High Stick and I have been dubbed #sakstick by some of our F3 brothers.  I could think of worse people to be paired up with.  The dude is competitive and motivating.  We tossed around the idea of a Sakrete/High Stick co-q.  By tossed around I mean we discussed it one day and the next we signed up for it.  It is not a secret that #sakstick does not see eye to eye on college football.  High Stick is a fan of whatever they call that university in the middle of the state whereas YHC supports the orange and white in the upstate.  We decided to do this co-q with some stakes.  If High Stick wins YHC has to wear a stupid Gamecocks shirt Sunday at the Creamer.  For the run and the coffee following.  If YHC pulls out the win High Stick would have to put on the Orange and White with a big ole Tiger paw on it.  Unfortunately,  TeamStick was victorious and will pay up what is owed this coming Sunday.  It will only happen once so if you want to see it I suggest you be at The Creamer this Sunday the 14th.

Huge T claps to High Stick for the co-q.  I think it went over well man and look forward to bringing it to the next AO soon.  Also, YHC would like to congratulate Penny on returning to the gloom.  Between being out of town, fighting injury and also a bit of the foo Penny returned after a 6 month hiatus.  Welcome back brother.  We were graced with the presence of one of our most recent IRONMEN, SPEEDO as well.  Great seeing you back out in the gloom sir!  Lastly, I would like to take a minute and thank Goose and Picasso for their contribution to this Q.  The let us borrow their sandbags.  Without them this doesn’t happen.  Great work by everyone and congrats to High Stick on the win.

No Rest For The Weary

  • When: 20181002
  • QIC: Cheetah
  • The PAX: Sakrete, Swinger, Kenny G, Easy In, Yo Adrian (R), Cliffhanger (R), Chilly Willy, Defib, Wreck-it Ralph Waldo, Fish n Chips, Mittens (FNG)


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Intro: YHC copied a Redo ruck workout and changed some exercises around so YHC can feel better about turning in a slightly different Backblast.

Weather: Good not moist

FNG: Mittens

Ruckers: Defib, Wreck-it Ralph

Disclaimer: Given

COP:

SSH x15 IC

Morrocan Nightclub x15 IC

Don Quixote x10 IC

Lap around parking lot and grab a block.

THANG: 6 Exercises, 6 Reps, 6 Times, No rest

Round 1:

Merkins on Q

Bent Over Rows on Q

Squat w/block on Q

Curls w/ OHP    IC

Tricep Extension On Q

Genuine  IC

After all 6 rounds were done took another lap.

Round 2:

Burpee   IC

Monkey Jumpers  IC

Kettlebell Swings  On Q

WW1 Sit Ups with a genuine thrust of the block, presently known as “Damn-you-ines”   IC

Iron Crosses  On Q

Flutterkicks  IC

MARY:

American Hammers w/block x15 IC

Stow blocks, RECOVER RECOVER

NUMBERAMA: 13

NAMERAMA: Cheetah, Sakrete, Swinger, Kenny G, Yo Adrian (R), Cliffhanger (R), Chilly Willy, Defib, Wreck-It Ralph, Waldo, Fish n Chips, Easy In, Mittens (FNG)

Pledge Prayer Announcements

Moleskin:

Fish nearly pissed himself laughing at his and Defibs joke about Sak’s sister and her newly wed husband having a good ole time, and for Sak to try and imagine it.

Sevens in the Middle

  • When: 20180925
  • QIC: Flo
  • The PAX: Show Me, Chum, Prius (R), Chilly Willy, Waldo, High Stick, Fish N Chips, Kenny G, Yo Adrian, Defib, Splinter, Wreck It Ralph


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70 degrees

FNGs:  None

COP:  SSH x 20 IC, Terrible Ts x 10 IC, LBAC x 10 IC (forward, backward and upward), Imperial Walkers x 15 IC

The Thang:

Partner up for Catch Me If You Can to the other end of the complex

Chill Cut, WWI Sit-Ups x 20

Jailbreak, Bear Crawl, Jailbreak, Bear Crawl around the far parking lot

WWI Sit-Ups x 20

Mule Run to the field

Two Rounds of Sevens:

  • Round 1: Jump Squats and Diamond Merkins
  • Round 2: American Hammers and Pickle Pounders

Turkish Get Ups x 10 OYO

Scorpion x 10

High Knees / Up-Downs

Mosey back to the flag

Mary:  Indian Sit-Ups x 15 IC, Terrible Ts x 10 IC, Flutter Kicks x 15 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Read from Genesis 3:1-7, “The Fall”. Satan, the deceiver, twists God’s words regarding Adam’s and Eve’s allowance to eat from the trees of the garden. Whereas God gave them all of the trees of the garden to eat from, save one, Satan twists God’s words to make it seem as though God said they couldn’t eat from any tree in the Garden.

Satan still has the same old tricks today. We are blessed by God with so much and yet we still hear Satan’s deceptive voice in our ear telling us to focus on the what we don’t have. He wants us to believe there is so much held back from us instead of recognizing all the many blessings we have been given by God’s grace. Don’t listen to him and fall for the trap. Things that God does withhold from us, He does so for a reason. He desires to protect us from things that will cause us heartache and pain. Focus rather on the abundance of blessings you have been given.

Moleskin:  It had been a long time since YHC ventured to the club. It was a great return with a great PAX. The men worked hard saw a few unfamiliar exercises along the way. I’ll be checking backblasts to make sure Terrible Ts become a mainstay at Bedrock.

Simple Ain’t Always Easy

  • When: 20180920
  • QIC: Greenbags
  • The PAX: Sakrete, Prius, Yo Adrian, Chilly Willy, Defib, High Stick, Swiper, Splinter, Wreck It Ralph, Easy In, Waldo, ItGonBFun, Show Me, Swinger, Kenny G, Greenbags


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70’s – non factor

FNGs: None

COP:

  • Burpees – 10x’s IC
  • Squats – 10x’s OQ
  • 1 Arm LBAC (hold out 8lb staff with one arm) – 20x’s IC (both arms)
  • Merkins – 10x’s IC

The Thang:

Simple. Each Pax member grabbed a 5 foot 8lb staff and executed 4 basic exercises for 35 Minutes.

  • 2 Minute Run
  • 10x’s Burpees OYO
  • 10x’s Squats (cusak staff) OQ
  • 10x’s WWI Situps (with staff) OQ

Mary: Done during BC

Numberama: 16

Namerama: Sakrete, Prius, Yo Adrian, Chilly Willy, Defib, High Stick, Swiper, Splinter, Wreck It Ralph, Easy In, Waldo, ItGonBFun, Show Me, Swinger, Kenny G, Greenbags

Pledge and COT – Done

Announcements: Done

Devo: Life can get complicated if we let it. Keep it simple.

Moleskin:  Keeping a BC simple doesn’t mean it won’t be challenging. See “Murph”.