The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: A cool 41 degrees at kick off
FNGs: None today
COP: 10 TTT IC, Flamingo with left leg planted (Pax count off), Flamingo with right leg planted (Pax count off), LBAC forward x 20 IC, LBAC reverse x 20 IC. Mosey to the bridge and Bernie Sanders Run across bridge and Mosey back to flag.
Calf Raises OYO (When YHC called your birthday month run around the gravel parking lot. Goal is to catch the man in front of you while trying to not get caught by the guy behind you). If you were passed 3 burpees OYO.
Grab a block and gather at entrance to the gravel lot.
20 curls for the girls on Q. Run to the light pole on the right side.
15 Squat on Q. Run back to blocks @ entrance to gravel lot.
20 curls for the girls on Q. 20 Tri Cep Extension on Q. Run to the light pole on the right side.
15 Squats on Q. 15 WW1 situps on Q. Run back to block @ entrance to gravel lot.
20 curls for the girls on Q. 20 Tri Cep Extensions on Q. 20 Chest presses (on your six). Run to the light pole on the right side
20 Squats on Q. 15 WW1 situps on Q. 15 Lt. Dan OYO.
Indian Run to entrance to the park where the baseballs are.
15 dips on Q. Run out to the gate and back.
15 dips on Q. 15 Step Ups OYO. Run out to the gate and back.
Mosey to the wiffle ball field via wooden bridge. Gather at home plate. 20 merkins OYO. Jailbreak around the bases. 20 merkins OYO. Mosey back to the blocks via path on opposite side of Wiffle ball field from where you entered. Once back at the blocks Stow and meet back @ flag.
Mary: Thundestruck Plank-merkins (Play Thunderstruck by AC/DC. Hold plank. When they say thunder in the song execute a merkin. If you break plank run down to the light pole and back. Rinse and Repeat)
Namerama: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo, Sakrete
Pledge and COT
Announcements: Raised over $550 for Operation Sweet Tooth at the Christmas drop in last week. Good on you men.
The Guild tomorrow morning at the big gazebo in the park. 0500.
January 9th anniversary convergence @ 0700 @ Faultline. Anniversary party @ green barn @ Carnes Cross Roads that evening
Devo: To Pray For
And the Holy Spirit helps us in our weakness. For example, we don’t know what God wants us to pray for. But the Holy Spirit prays for us with groaning’s that cannot be expressed in words. (NLT) ( Romans 8:26 )
Don’t know how to pray or unsure of what to say? Don’t worry, just spend time with God and count on the Holy Spirit to pray on your behalf. Talking with God is an important part of a growing spiritual life. Do you forget to pray regularly? Share your thoughts with God while you do a daily habit such as brushing your teeth. This will help jump start your prayer life. Or write down your prayers in a journal to detail out your thoughts
Moleskin: It is Defib’s birthday. Defib is very fast. Dri Prime requested Thunderstruck as we were walking up to the flag to begin BC. I am not one to disappoint a fan. I made it work. M&M and High Stick shared with me they thought I was a mother….. nevermind you get the point.
It’s just after 9am and my legs already feel like that baby giraffe learning to walk. Ain’t gonna be a good day.