Fitness, Fellowship, Faith
Warm up
Thirty minutes of frisbee.
Suess won MVP. For real.
Fifteen minutes of arms/abs/legs.
Cameo by Swimmer
Prayer for
Turtleman
Huck
Hacksaw
Broke’s mom
Montross neighbor
Def Leppard’s friend
Jackson Hall
Others not mentioned
YHC took us out.
Pleasure to lead the group.
Well it’s a cold one out here this morning and there’s 4 others on the North Side that are willing to get after it with me this morning. With the cold comes a lot of stiffness and aches and pains that I had to sort through in the warmup so that involved a little more stretching and not so much of the jumping or plyo movements. Once warmed up and the stiffness is wearing down I’m taking this thang to the bottom parking lot to get sh!t done. We started off with a little Route 66 with Walking Lunges being MOT and Squats being the work to get done. Once finished we moved on to a Rack ’em – Stack ‘em WOD with HR Merkins, Lunges, Plank Jacks, LBCs, and Hillbillies. After that we head back to the Flag and finish up with a few Kraken Burpees.
THAT’S TIME!!!
COT
Announcements
1/17 2nd F Lunch Whiskey Mill Gastonia
Pushing Rocks Sign Up is NOW
Prayers
Turtleman, Hall Family, Huckleberry, Broke’s Mom, Gumby’s Mom, Injured PAX
As Always Thanks For The Hard Work
Welcome and Disclaimer:
Short mosey to top lot for warm up.
Warm Up
SSHx10 IC
Grass Pickers x10IC
ROL/LOR
MNC x10IC
Reviewed the Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)
Went to curb for some hamstring bridge work. 30 seconds per leg.
Stations were set up. Do 10 of each exercise and mosey down center and back behind the group of business and up the stairs for the next set. We increased reps 5 each round. There were two trains that came thru and one was the loudest ever and we had to huddle up to get instructions, but the crew did it.
With 10 minutes left Mosey to bottom of hill at FD and NUR up, run back down and do it again.
Circle back up for French Fries x15IC and time.
Announcements: Whiskey Mill for 2nd F Lunch 1/17 @12, Sign up for Pushing Rocks challenge (Check preblast channel on slack), birthday Q at Tequila Sunrise
TAP: Broke’s Mom, Orangeman’s friends, Rebars niece (missionary in Ecuador), those dealing with lifelong illnesses and disabilities.
Pledge
Step up and lead. Take these Qs and Site Qs and lead. We are called by the mission of F3 to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.
Name-O-Rama
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