Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

String Bean Special

  • When: 20181012
  • QIC: String Bean
  • The PAX: String Bean, Use To, Mudfish, Alice, Mr Feeny


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Intro: Let me tell you about Monkey Humpers

Conditions: Wasn’t there, no idea

Shortcake Special (Before the BC): Maybe String Bean

Ruckers: Nada

FNGs: None

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
Probably happened, or didn’t

The Thang:
4 Corners: First Corner 20 Monkey Humpers, 20 BBSU with block, 20 Dips. Second corner 20 squats, 20 flutter kicks, 20 bent over rows. Third Corner 20 calf raises, 20 dammits, 20 Merkins. Fourth corner 10 blocks, 20 ww1 sit ups, 20 curls for the girls

6 Minutes of Mary:
none

Numberama:
5

Namearama:

String Bean, Use To, Mudfish, Alice, Mr Feeny,

Announcements/Pledge of Allegiance/BOM: (Prayer)/Devo:
Led by String Bean: iron sharpens iron and don’t be a passive friend. Hold your circle accountable.

Moleskin:
String bean offered me $10 to write this, I will hold him to it. So if you want to make a quick dollar just offer to write up his Backblast.

Leg Day

  • When: 20180619
  • QIC: Redo
  • The PAX: TKO, Bouche, Urkel, Parkay, Saget, Dabo, Goober, Training Wheels, Wiper, Mudfish, First Act, FNG, Ophelia, Redo


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Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.
Conditions: Absolutely Dreadful

COP: 20xSSH, 10xTTT, 15xImperial Walker, 15xDon Quixote

PAX were introduced to Sally, AKA Flower by Moby. PAX were instructed to listen to song and perform squats when words “bring sally down” and up when words “bring sally up” and hold at certain times in the song.

PAX formed single file and lunge walked to the basketball court and lined up on the sideline opposite of the cards that were lined up ready to be picked up by the PAX.

The Thang:

PAX went one at a time and bear crawled to cards, pick any card, and lunge walk back to the PAX who held plank at times, and held squats down at times.

The following exercises were completed:

30- 4 count alternating lunges, 20-bobby hurleys, 40-4 count flutter kicks, 40-4 count lbcs (twice), 140 sec wall sit, 10 each side-Nolan ryan, a lot-squats, a lot-wide squats, and 140 sec-plank hold.

11 burpees for the train. YHC ran out of time for the 22 burpees that the PAX owed to the trains.

COT:

Pledge, announcements, prayer requests, prayer

DEVO:

YHC asked for prayers about two couples that are close friends of his that are nearing divorce, as the military has taken them away from their families and their careers. YHC continues to pray for these couples and talked to the PAX about love and how 1 Corinthians 13 talks about how love endures, as well as how we need three things in our marriage and in our individual lives: faith, hope, and love. YHC’s friends struggle with faith and place value on their “stuff” and continue to wonder how they have everything and still are not happy. God loves us and is faithful to us no matter what, and we have to make our marriages a priority all the time, and not give up on our spouses. YHC continues to talk about importance of having someone to talk to about anything that causes anxiety or depression. Reach out to your fellow PAX, and  don’t do life alone!