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

Conditions: Beautiful

FNGs: None

COP:  SSHx20, TTTx10, Imperial Walkers x20, , merkins x 20, lbacs oyo forward/backward slow/fast

The Thang:

Since YHC has been patiently waiting for his F3 deck of cards (or someone to show up with theirs), YHC decided to break out the Fitdeck cards once again and the workout looked something like this:

PAX were instructed to grab a slosh pole (only 6 at the ditch) and mosey to the well lit basketball court and line up on the wall. On the opposite end of the court were fitdeck cards with exercises on them face down. PAX on the end would start and one at a time, bear crawl to the card, pick a card, bring it back and Q the exercise. The pax that were waiting did al gores, plank, curls with the slosh poles, OHP with slosh poles, wall sits throughout the workout. The following exercises were Q’d by the pax from the fitdeck:

diamond merkins x 16

lbcs x40 4 count (cosign picked the double the next card and YHC picked the lbcs)

wide merkins-20

alternating lunges-24

wall sit-50 seconds

WWI situps-20

Crabwalk-to half court and back

Flutter kicks-28 4 count (repeat last card was picked and so we did more-28 4 count flutter kicks)

Mountain climbers-30 4 count

Freddie Mercuries-24 4 count

squats with slosh poles-20

Walking lunges-12 per leg

merkins-20

narrow merkins-16

bear crawl-50 seconds

low plank hold-50 seconds

staggered hand merkins-20

8 count body builders-12 (the last exercise picked)

Pledge, announcements, prayer requests, prayer for Mack and his family and Malachi (YHC forgot to pray for One Bar and his decision for his job).

Devo-

YHC talked about a golden nugget found on F3 Qsource email that YHC highly recommends to all PAX! The golden nugget read:

We all at certain times in our lives find ourselves broken. True strength is found in picking up the pieces.

YHC talked about how this golden nugget is awesome, and with faith can be much easier to believe. I saw this shortly after finding out about what our brother Mack was going through and knew the brokenness he and his family must be feeling after the loss of his brother tragically. F3 also provides strength to support each other when we are find ourselves broken, and it’s not a question of if, but a question of when.

Moleskin- Absolutely awesome to see Drumstick and Cosign out this morning. God certainly was listening to us as we have been asking where the OGs have been. We are all grateful for what you guys bring and how you guys push us to continue to get better!!

Coffeteria at Chic fi la – One bar, redo, and gru. great talk about Selection, jobs, business, and life. Thanks fellas