The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: mid-50s with stiff cool breeze
FNGs: None
COP: SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10
The Thang:
Pax grabbed a block for interval workout that consists of 7 Cycles with 4 sets of exercises. YHC uses his can of weinkes to determine the exercises. Round times are as follows with 20 seconds of rest between each round:
- 30 seconds/10 seconds rest
- 45 seconds/10 seconds rest
- 60 seconds/15 seconds rest
- 90 seconds/20 seconds rest
- 60 seconds/15 seconds rest
- 45 seconds/10 seconds rest
- 30 seconds/10 seconds rest
Lots of fun was had. Pax tired quickly…
Mary: Flutter Kicks (IC) x40, Reverse Crunches (IC) x25, LBCs (IC) x20
Numberama: 14
Namerama: Tinder, Maybelline, Oops, McFly, Outhouse, Mr. Feeny, Weezer, GI Jane (R), Brokeback, Tecmo, Used To, Uga, Prayer Request, Olaf
Pledge and COT
Announcements: Christmas Party, Oak Road Brewery @ 6pm. Unwrapped toy for Operation Sweet Tooth.
Devo: 2 Kings 13:18-20 is the story of Elisha on his deathbed instructing the king to strike his arrows on the ground. The king does it 3 times and Elisha gets mad and tells him that he will only defeat their enemies 3 times and should have done it 5-6 to completely destroy them. The king just did what was asked. There was no passion. The story is easily relatable to working out. We get up and go to workout, which is the right and good thing, but we don’t push ourselves while there. There is no passion to improve. We will never get to the next level if we don’t push ourselves past the point where we don’t think we can go on. Discipline is always important to keep moving, but at some point we become stagnant and won’t see gains. We have to keep pushing to the next level (whatever that may be), because the next level is the level…
Moleskin: Two down, two to go in Olaf’s 4 Qs in 4 Days penance for fartsacking on Monday…