The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
COP: SSHX20, LCAC OYO, TTT X15,
Go to basketball court, no blocks not burpees today people.
PAX got a partner and YHC showed them the path. We used the entire Ditch area, there is a path that runs by picnic tables around some swing set and volley ball court didnt know was there.
at each bench on of the partner would stop , 1st bench was incline merkins X20 each time, second bench dips X 20 , third bench was decline Merkins X20, 4th bench was box jumps up on bench x 20. then run to picnic area and up and down the tables.
while one person is doing that the other is doing moutian climbers x 20 , then holding plank or wall squats till partner returns.
Every one got about three round in
Mary: burt reyenolds x 15 each side , american hammers x 15 , LBCs X 20, flutter kicks x 15
Namerama: wee woo , tko, pin wheel, futurama , mcfly prayer request , beanie baby corn fed , gru, mack
Pledge and COT
Announcements:P200, Grus last work out before leaving
Devo: YHC just talked bout how when things get tuff look to god, when things are easy look to god. It is easy when we struggle to look to god for help, but when things are going good do you still look to god to better your self , to look over you , to help you grow. Dont just wait till it is bad always look for guidance from the big Q in the sky
Moleskin: All i needed to do was make your 45 MINS count. I have racked my brains over and over looking and coming up with new and inventive things. Why not just use the tools I have. the I have not been to the ditch where the entire area has been used, i think this was well worth our time and a full body work out. I will improve upon it but good thought.
Also this was Gru’s last work out sad to see him go, took alot of EHing to get him there but he came.