31 degrees COLD
warm up waiting for 5am
the Thang run various routes and miles throughout Nexton
fellowship outdoors Starbucks patio
numerama 5
Weather : Cold and 38 degrees
numberama: 9
warm up:
Side straddle hops
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold
FNGs: None
COP:
SSH – 20 – IC
Don Quixote – 15 – IC
LBAC Forward – 10 – IC
LBAC Backward – 10 – IC
Overhead Clap – 10 – IC
Bat Wing – 10 – IC
The Thang:
Grab 2 bricks
Mozy to the parking garage (stop to rest with 10 Merkins)
Partner up: Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Curls for my wife with the bricks. Rinse and repeat 3 times.
Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Overhead press with the bricks. Rinse and repeat 2 times.
Run back to the AO
Mary: No time
Numberama: 5
Namerama: PAX names
Pledge and COT
Announcements: replace with announcements
Devo: Hebrews 10:25 – not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.
Moleskin: replace with moleskin
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: replace with weather
FNGs: any FNGs
COP:
45 – SSH – IC
16 – Burpees – IC
45 – Squats – OQ
16 – Merkins – OQ
45 – Calf Raises – OQ
16 – Terrible Ts – IC
The Thang:
Mini Dora
139 lunges – 1 for every one of JT Daniel’s passing yards
332 leg lifts – 1 for every rushing yard
Mary:
45 – Crunches – IC
16 – Jane Fonda’s – IC
45 – Flutter Kicks – IC
16 – American Hammers – IC
45 – Freddie Mercury’s – IC
16 – Pickle Pounders – IC
45 – WWI Sit ups – OQ
16 – Heel Touches – IC
Numberama: 10
Namerama: PAX names
Pledge and COT
Announcements: replace with announcements
Devo: replace with devo
Moleskin: replace with moleskin
Conditions: 34 and clear
FNGs: none:
Warm Up:
The Thang:
Mary: we barely had time for a 1 exercise.
Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!
Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.
Weather: 38 degrees
warm up: waiting fir 5 AM start
many routes were run. Most were solo. All miles were finish
numberama : 7
cot: the standard was held
Weather:warmer 59 degrees
warm up: waiting for 5AM start
various routes run and one biker (Pretzel)
Numberama: 10
The party started in the parking lot and then looked at each other to ask why are we standing around. Group moved to outdoor seating of Starbucks to continue conversation
good times
the standard was upheld
Weather: chilly temp 37 degrees
Warm up: waiting for 5AM
Various miles and routes run through Nexton
numberama: 18
COT gathering at the outdoor seating of Starbucks. Good conversation and fellowship
The Standard was upheld
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 43 degrees
FNGs: None
COP:
SSH, TTT, LBAC, Moroccan Nigh Club, Hillbillies, Imperial Walkers
The Thang:
Grab a block and circle up for four cycles of exercise focused on arms, chest, legs, core, and cardio. We did five rounds with four to five exercise per round. The exercises included: Curls for the Girls, Chest Press, Goblet Squat, Big Boy Sit-Up with Block, Tricep Extensions, Merkins on the Block, Block Squat, LBCs, Lawnmowers, Diamond Merkins, Flutter Kicks, SSH, Sledgehammers, Tempo Chest Press, Hydraulic Squats, Military Crawls, and others…
Usain Bolt to close us out.
Mary: Dying Cockroach, Superman
Numberama, Namerama, Announcements, Pledge, COT
Devo: At times, a man can reject Christ believing he is too sinful or too far gone to save. The Christmas story reminds us that Christ was born on earth in a stable and placed in a manger for a bed. A stable, where animals lived and a manger where they ate. Both disgusting places to live and sleep. We’re reminded that Christ lowered Himself, in humility, to be our savior. He has already brought Himself to our lowly state to provide us with salvation. No one is too sinful or too far gone to be saved by the grace He offers.
Moleskin: Good mumble chatter among the Pax today. We were reminded that we do curls for Milton’s wife and tempo curls for YHC’s wife. Also, we confirmed Milton’s wife digs legs. A good time was had by all.
Weather : 63 degrees abs pleasant
Warm up: waiting for 5AM
The Thang: all ran various routes with an abbreviated Milton Route
COT: silent meditation
talk about 70s version of Star Wars special effects compared to 2010 version of the series
Also discussion around the style and expense put into sports team’s locker rooms. And if you are a rapper you put Magnum Condoms into 
your Ryders
Fitness. Fellowship. Faith.