The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 70’s and clear. Similar to working out in a sauna
FNGs: Not today
COP: Briefed PAX in the preblast that we would not spend a lot of time here. Didn’t want to go directly into jail breaks:
10 Side Straddle Hops IC
10 TTT IC ( Low and slow to stretch out the hamstring)
Line up beside Yield sign at the circle.
Jailbreak to handicap parking spots and back. Line up around circle in order of completion. Waldo was the rabbit here.
Last man finished during Jailbreak goes first. 5 BOBBY HURLEYS and run to the parking lot by the fire station and back to the entrance of the park. Remaining PAX hold Al Gore until man in front of you begins running. Goal is to catch the man in front of you but don’t get caught. Once at the entrance hold plank until 6 is in. If you got caught during run 10 burpees. If you passed someone subtract 5 burpees. If you didn’t get caught or catch anyone no burpees.
Line up on small wall. Do 10 steps ups on each leg w/ calf raise. (Lead with left leg right leg follows and do a calf raise- that’s 1). When finished run down to the scoreboard. Once arrived plank until 6. Grits was the rabbit here.
At scoreboard do 20 pullups. If you can’t do the pull ups do negatives where you go down slow and power back up. Once completed run across the bridge to the wiffle ball field. Plank until 6 Splinter was the rabbit.
Spread out at the bases and pitchers mound. Doesn’t remember where you go since we will all do the same thing. 20 Push ups. 20 LBC. 20 squats. Jail break between bases. After completing the base closest to the bridge bear crawl to pitchers mound. After completing at the pitchers mound bear crawl to base closest to the woods furthest from the bridge (sorry its hard to explain which base is which)
Rinse and Repeat until 540
Line up across the wiffle ball field from oldest to youngest. Youngest guy does 5 bobby hurleys and run out of wiffle ball field and across bridge to the gravel parking lot. Dri Prime was the rabbit. Hold plank until 6 is in.
Jog towards flag alternating jogs and jail breaks at every light pole.
Mary: Not enough time today
Namerama: Splinter, Dri Prime, Waldo, High Stick, Grits (R), Easy In, Fish N Chips, Sakrete
Pledge and COT
Announcements: Repo has a run schedule for late August. Birthday run to raise money for a charity. Repo I apologize the name escapes me at the moment
Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? (NLT) ( 1 Corinthians 6:19 )
God’s presence is fully found in both the Notre Dame Cathedral and the rural cinderblock church. Both of these are temple’s built to honor and glorify God. In the same way, the Holy Spirit is found inside your body. Your body is beautiful. It brings glory to God. Be amazed at the wonder of your body, your eyes, fingers, and even the aches and pains. It is special. God created you to be you, in the way you look, your voice, and even your imperfections. Your body is sacred. Rest in that thought.
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Moleskin:: Picked up this Q at the last minute. Explanation of what we were doing took some time but we got through it. Mumble chatter was a little low today but I think that had to do with the ability to breathe in the humidity. Work was done. Thanks for the ability to lead