The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 30, 31, whatever it took
COP: SSH (IC) x30, Imperial Walkers (IC) x20, TTT (IC) x10
YHC set up starting line and 4 stations in a row. Each station was an exercise: 1) Curls, 2) Squats, 3) OH Press, 4) 4-ct Lunges. Each team would take a turn and run to station and complete 5 curls. Teams behind would be doing butt-kicks (as an exercise, but also to stay warm). Once all teams completed, the first team would complete station 1 (5 curls) and station 2 (5 squats). Once back to the first team, Stations 1, 2 and 3 and so on until all teams had completed all 4 stations. Round 2 was 10 reps, but teams paired up with another team to eliminate the time between running out to the exercises. Waiting teams did mountain climbers. Round 3 was mixed up again; teams of 2 with 15 reps, but teams moved straight through all 4 stations in order and teams followed directly behind one another through the stations. Teams had to wait in the start (butt-kicks) or station until the next station was cleared. Teams that completed the last station would complete high-knees until the 6 was in and then proceeded backwards through the stations doing 10 reps to save time.
Mary: Ground was too cold
Namerama: Dabo, GI Jane, Brokeback, Mr Feeny, Saget, Outhouse, Oops, Tinder, Wolverine, Tecmo, Weezer, Olaf
Pledge and COT
Announcements: Christmas Parade – 12/8, Ruck for Hunger – This weekend at 9 am. Bring canned goods Friday. Christmas Party 12/12. Praise report for Mr. Feeny’s M having appendix removed this week.
Devo: YHC discussed Proverbs 28 as friend sticking closer than a brother. It’s easy to be a friend when the friendship is returned or there is a motive to do so. The hardest thing is being a friend when the other person doesn’t always reciprocate. Challenge given to look at friendships and make sure we are being that friend that is a friend without motive.
Moleskin: First cold workout of the fall/winter and YHC was surprised by the turnout. The Den has some dedicated Pax!