The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm and pending rain
FNGs: None today
COP: 10 TTT IC, 10 LBAC FORWARD, 10 LBAC REVERSE, 10 OVER HEAD CLAP, 10 MORACCAN NIGHT CLUB, 10 HILLBILLIES IC, 10 Don Q IC
Thunderstruck plank merkins
Lap around the entire Doty Park at your pace
The Thang:
Partner Up. Mosey to the parking garage by way of N Hickory, W Luke (Jingles Hill), S Cedar, W Richardson then Central Ave. Go at the pace of your partner. Arrive at same time. Plank until 6.
5 Burpees OYO; 10 merkins on Q, 15 WW1 Situps on Q, 20 squats on Q.
Jail break 1 straight away and bear crawl 1 ramp.
Repeat exercises.
Jail break 2 straight aways and bear crawl 2 ramps
Repeat Exercises.
Jail break 3 straight aways and bear crawl 3 ramps.
Repeat Exercises
Jail break straight aways and walk ramps all the way to the very top
Repeat Exercises
Down the stairs as quick as you are comfortable.
Once at the bottom of the garage move out back to he park in the same direction we got there except this time move as one. No six and no leader. One pack
Mary: 25 LBC IC
Thunderstruck plank merkins
Numberama: 12
Namerama: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (R), Sakrete
Pledge and COT
Announcements: Inaugural Charleston Stair Climb June 19th. Get signed up and lets execute
Devo:
And you must love the LORD your God with all your heart, all your soul, all your mind, and all your strength.’ (NLT) ( Mark 12:30 )
Jesus explains to his disciples that this is the most important of all the commandments! We must love God with all your heart, soul, mind, and strength. Pray these words over the ones you love. The most important thing we can do in our lives is grow to be people that love God wholeheartedly.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=w7dSjgJdcT
Moleskin: Time for a field trip. Took advantage of the hour workout this morning and took a field trip to the concrete beast. Jailbreaks are a good way to get heart rate up. So are burpees. We did a lot. If I remember correctly Motherboard joined the ranks of people to make it through Thunderstruck without having to run. Short list. Thanks for the opportunity to lead