Day: September 26, 2023

No music, no discourse, just happy reps, happy sets, happy sweats.

Warm Up:
SSH, Imperial walkers, KB Swings, Squats, Merkins, LBCs, Curls, Morocann night clubs

Pledge

20 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
19 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
18 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
17 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
16 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
15 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins

Total = 105 reps each

Take a Lap – Do something

15 Dips, 10 Bulgarian Squats (per leg), 10 Step Ups (per leg)
Calf Raises, 10, 10, 10
15 Dips

Mary.

Pledge.  Welcome to F3, stated mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.  Began warmup.  YHC realizes there are some faces not recognized, one was Ocho, had not worked out with him before.  Second was an FNG.  Take a moment for disclaimer.

Continue with warmup, having the Pax give the five core principles as we go.  Mosey to the roundabout bottom of hill.

Called for Bo Dereks, 10 times up the hill, with 10 exercises at the bottom, 10 at top.  Jungle boi squats at top, V up sit ups at bottom.  Most pax had time for 6 to 8 rounds.

Head back to flag after 5 burpees for good measure.  YHC reminded that it doesn’t matter where in the pack you are, matters the effort given.

Announcements: 13 mile ruck Oct 21, benefiting Least of These  Christmas gift program, want to donate at least $1500.  Also shirt orders open for Storm and Ruck shirt, but only for a couple of more days.

Prayer requests: Praise for Anchorman father in law being able to spend time with family, and praise for little boy on Hot Corner football team recovering from car accident, prayers for Turtleman, Huck, Ratchet Jackson and family

YHC took us out

Always an honor

Tiger