31 degrees COLD
warm up waiting for 5am
the Thang run various routes and miles throughout Nexton
fellowship outdoors Starbucks patio
numerama 5
Weather : Cold and 38 degrees
numberama: 9
warm up:
Side straddle hops
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold
FNGs: None
COP:
SSH – 20 – IC
Don Quixote – 15 – IC
LBAC Forward – 10 – IC
LBAC Backward – 10 – IC
Overhead Clap – 10 – IC
Bat Wing – 10 – IC
The Thang:
Grab 2 bricks
Mozy to the parking garage (stop to rest with 10 Merkins)
Partner up: Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Curls for my wife with the bricks. Rinse and repeat 3 times.
Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Overhead press with the bricks. Rinse and repeat 2 times.
Run back to the AO
Mary: No time
Numberama: 5
Namerama: PAX names
Pledge and COT
Announcements: replace with announcements
Devo: Hebrews 10:25 – not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.
Moleskin: replace with moleskin
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: replace with weather
FNGs: any FNGs
COP:
45 – SSH – IC
16 – Burpees – IC
45 – Squats – OQ
16 – Merkins – OQ
45 – Calf Raises – OQ
16 – Terrible Ts – IC
The Thang:
Mini Dora
139 lunges – 1 for every one of JT Daniel’s passing yards
332 leg lifts – 1 for every rushing yard
Mary:
45 – Crunches – IC
16 – Jane Fonda’s – IC
45 – Flutter Kicks – IC
16 – American Hammers – IC
45 – Freddie Mercury’s – IC
16 – Pickle Pounders – IC
45 – WWI Sit ups – OQ
16 – Heel Touches – IC
Numberama: 10
Namerama: PAX names
Pledge and COT
Announcements: replace with announcements
Devo: replace with devo
Moleskin: replace with moleskin
Conditions: 34 and clear
FNGs: none:
Warm Up:
The Thang:
Mary: we barely had time for a 1 exercise.
Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!
Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 43 degrees
FNGs: None
COP:
SSH, TTT, LBAC, Moroccan Nigh Club, Hillbillies, Imperial Walkers
The Thang:
Grab a block and circle up for four cycles of exercise focused on arms, chest, legs, core, and cardio. We did five rounds with four to five exercise per round. The exercises included: Curls for the Girls, Chest Press, Goblet Squat, Big Boy Sit-Up with Block, Tricep Extensions, Merkins on the Block, Block Squat, LBCs, Lawnmowers, Diamond Merkins, Flutter Kicks, SSH, Sledgehammers, Tempo Chest Press, Hydraulic Squats, Military Crawls, and others…
Usain Bolt to close us out.
Mary: Dying Cockroach, Superman
Numberama, Namerama, Announcements, Pledge, COT
Devo: At times, a man can reject Christ believing he is too sinful or too far gone to save. The Christmas story reminds us that Christ was born on earth in a stable and placed in a manger for a bed. A stable, where animals lived and a manger where they ate. Both disgusting places to live and sleep. We’re reminded that Christ lowered Himself, in humility, to be our savior. He has already brought Himself to our lowly state to provide us with salvation. No one is too sinful or too far gone to be saved by the grace He offers.
Moleskin: Good mumble chatter among the Pax today. We were reminded that we do curls for Milton’s wife and tempo curls for YHC’s wife. Also, we confirmed Milton’s wife digs legs. A good time was had by all.
Weather : 63 degrees abs pleasant
Warm up: waiting for 5AM
The Thang: all ran various routes with an abbreviated Milton Route
COT: silent meditation
talk about 70s version of Star Wars special effects compared to 2010 version of the series
Also discussion around the style and expense put into sports team’s locker rooms. And if you are a rapper you put Magnum Condoms into 
your Ryders
Weather: 74 degrees and damp
The lights were out at the AO which made
for a very interesting post, which no one really wants to look at Schrute that early in the AM anyway.
Warm Up: 20 count in cadence side straddle hop, don Quixote, through the tunnel, little baby arm circles forward and back, 10 mountain climbers
The Thang:
water challenge taken from Force Blue veterans organization who challenged members to attempt place the body under stress and focus on being calm under stress.
Sooo we did 4 rounds with a sip of water held as long as possible for 10 burpees and a 200 meter run, 4 times. Spit out water when necessary and take another sip.
Move to blocks and do two rounds of side twist abs side lunges one round no block and the second round with block.
20 curls die girls and tricep extensions each
move to the picnic tables for decline merkins and 1000 step ups for 8 of us to split up.
this is for another special forces vet whose family put out a challenge to complete a workout of 1,000 step ups
go back to blocks and 20 merkins on Q
stow blocks
mosey long way around tennis courts to AO
PAX choice form Mary 4 rounds of suck
COT: ruck for hunger 11/21 5K drum stick and Coco cup 11/27 and 12/19 respectively
powerful prayer by Space Cowboy
and devo “slow is smooth, smooth is fast” stay calm during times of stress abs steady. lean on others
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 39 degrees
FNGs: None
COP:
SSH, TTT, LBAC, Imperial Walkers, Monkey Humpers, Terrible Ts
The Thang:
Today is election day, so YHC came prepared with puns and exercises for the PAX.
Pick and running mate and run for office
Swing states
Head to the picnic area
Return to the field and our blocks
For Kanye
Mary: WWI Sit-ups, American Hammers, Superman
Numberama, Namerama, Announcements, Pledge, COT
Devo: From Ephesians 2:11-14 – In all of the nastiness, polarization, and division we will likely witness today, recognize that in Christ he has made us one. Through his death and breaks down the walls that divide us and make us one in Him.
Moleskin: YHC remembers fondly an election-themed workout that Floppy did four years ago. Today’s was not as good as that, but it was still fun and got a few laughs and comments from the PAX. Credit to my M for helping me with my weinke last night as today’s workout was developed. Scary moment today when Milton heard his calf muscle pop. Check in on him if you get a chance and make sure he’s ok. Finally, Space Cowboy headed out early to do his civic duty and vote. He and Pretzel also win the day for wearing shorts and t-shirs… Pretzel had the cut-off t-shirt. They are real men.
COP: SSH, Imperial Walkers, Hillbillies, TTT, LBAC’
THANG: Mosey to Jingles Hill and complete two rounds of Sevens
Round 1: Merkins and Flutter Kicks
Round 2: Merkins, Monkey Humpers
In between exercises run backwards up the hill and forward down it.
MARY: WWI Sit-ups, Pickle Pounders
DEVO: “Benaiah son of Jehoiada, a valiant fighter from Kabzeel, performed great exploits. He struck down Moab’s two mightiest warriors. He also went down into a pit on a snowy day and killed a lion.” 2 Samuel 23:20
YHC encouraged the men to trust God when being called to a hard task. Take on the lion like a mighty warrior and trust God in the outcome.
Fitness. Fellowship. Faith.