The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm, muggy
FNGs: Booster Seat (Will Long)
COP: TTT x10 IC; LBAC x15 IC (forward and backward)
-Grab a block and meet near the yield sign.
-Partner up for a double dora.
-Double Dora – 100 Chest Presses; 200 Curls for the Girls; 300 Squats w/ the Block; 300 Chest Presses; 200 Tricep Rows; 100 Squats w/ the Block (one partner is doing the exercises, the other is running around the dirt parking lot, then swapping places)
Mary: Tricep Extensions x20 on Q; LBCs x50 on Q; Tricep Extensions x20 on Q; LBCs x40 on Q; LBCs x30 on Q; Heel Taps (aka Ray Charles) x16 IC
Namerama: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG), Mad Dog, Waldo
Pledge and COT
Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand. Need volunteers for P200
Devo: Read Ecclesiastes 4:12; Let’s remember to encourage and support each other and our families. Don’t do it alon, reach out to each other and always look to God.
Moleskin: This was all Mad Dog. The Q spot was open for today, so on Tuesday when I Q’d, I asked for a volunteer to Q today, and Mad Dog stepped up right away to pick up his 2nd co-Q. He designed this beat-down and handled everything other than this backblast. As soon as he can knock out Q School, he’ll be good to go, and he already knows how to come up with a good quality workout. Special welcome to Rocking Chair from F3 Lexington, who not only showed up to workout while on a work trip, but also brought out an FNG. So welcome Booster Seat (Will Long), who lives in Summerville, and will hopefully be making more appearances in the gloom.