The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold. needed to move around quickly to get warm.
FNGs: Not today but Phiona did come back
COP: 10 TTT IC, 10 hillbillies, 15 LBAC forward and reverse, 15 Overhead clap, 15 moraccan night club.
Get 2 blocks a piece.
Partner up. Farmer’s carry (or however you can get them there) blocks to the wiffle ball field. If you partner stops you stop. Once at the wiffle ball field each team choose a base to put one block down and then put the other down diagonally across the bases. All exercises will be performed OYO but as a team. Transition between bases can be bear crawl, lunge walk or crab walk and the same transition can’t be used twice. Once you make it all the way around the bases take a lap around the field on the sidewalk. Exercises could be done in any order but all 4 had to be hit each round. 10 curls IC, 20 hand release merkins, 20 WW1 situps, 10 tricep extensions IC.
At 0535 load the blocks up and get back to flag.
Mary: WW1 situps. AMRAP until time.
Namerama: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick, Sakrete
Pledge and COT oh yea!!
Announcements: Anniversary convergence and party. Convergence at 0700 at Doty and Party at 1700 at The Ponds.
Watch What You Do
I said to myself, “I will watch what I do and not sin in what I say. I will hold my tongue when the ungodly are around me.” (NLT) ( Psalm 39:1 )
Righteous living is a choice. We don’t stop sinning without taking action. Watch what you do and think about the choices you are making. Do they honor God? Are they showing love towards others? Are you being salt and light to those who may be ungodly around you? If your answers don’t point to Jesus, it’s time to take action so you do not sin in what you say and do.
Moleskin: Did this exact workout at Magnitude a few weeks ago. Some modifications had to be mad due to large PAX crowd. Great having some old faces out as well as new guys. Thanks for allowing me to lead!! Welcome back Phiona