Day: June 24, 2024

12 kettlebell exercises. 3 per round. Start with 10 reps. Increase reps by 5 each round. In between rounds we jog to the playground max out on pull ups and jog back. (Option to walk small lap around parking lot)

Curls

Upright rows

Single Arm rows

Skull Crushers

Chest press

OH Tricep Ex

Curb Squats

Calve Raises

Lunge Squats

Double crunches

LBC’s

Big Boys

Two runners, six ruckers and one undecided.

Pledge and announcements:  Blood drive June 26, Lightning PT July 6, Declaration of Independence workout at The Yank on July 4 at 0630.  F3 Dad’s July 20

Prayer requests: Termite son Nick, Leonhardt family, Barnes Family, Huckleberry, Johnny from Rice n Beans, Jackson Curti,  Anchorman, Tesla son Pax traveling

YHC took us out

Allways an honor

Tiger

Big group including an FNG at The Yank.  Time hits, start with the mission of F3.  Quick warm up with the some stretching ,  SSH, IW and a few burpees.  Made a promise to the group a few months ago, time to make it good.  Let’s go.

Had just shy of a mile to get the destination.  Hill at North Street is tough for Bo Dereks.  10 squats at the bottom 10 hand release merkins at the top, 10 times.    Simple and effective.   Brutus Termite Tesla and Doodles knocked it out.  Prob half the group got in at least 10 trips.

Head back to the Yank, three mins remain so time for some Mary.

Time

Name the FNG Tony (Anotnio, AJ) a big wrestling fan, welcome GLOW!

Pledge and announcements:  Blood drive June 26, Lightning PT July 6, Declaration of Independence workout at The Yank on July 4 at 0630.  F3 Dad’s July 20

Prayer requests: Termite son Nick, Leonhardt family, Barnes Family, Huckleberry, Johnny from Rice n Beans, Jackson Curti,  Anchorman, Tesla son Edward possibly moving back, Pax traveling

YHC took us out

Allways an honor

Tiger

There were 13 HIM who showed at the hottest AO around. Midoriyama is heating up and the PAX were given a choice of working out in the sun or shade (actually Wikileaks was tasked with the choice and he chose sun). This is what happened…

Pledge of Allegiance for those paying attention and not having their own conversations.

Warmup – Merkins, stretching, more merkins and more stretching. Maybe some goofballs too. Oompa was asked to keep count of how many merkins we did during the workout.

Grab the kickball and mosey toward the soccer fields, at least one not claimed by someone else. We ended up finding one that had a home plate and most of the “bases” ready to go. Best of all, it was in the shade, sorry Wiki! The two elder statesmen of the group were asked to pick teams and once that was done the team with the fewer men batted first.

At this point, it was made very clear that the batter was to use his non-dominant leg to kick. It seemed that everyone understood this rule. Other rules were that each time an out was made or a run scored, we did 5 merkins.

Everything was going along pretty well with YHC’s team taking a quick 2-0 lead after our first at bats. We swapped sides as usual and the other guys went through their rotation. In the second inning, an unnamed member of the guys not on YHC’s team stepped up and bombed a kick way over the deepest outfielder we had. Suspicions were immediately raised and the question had to be asked, “Are you amphibious?” The reported offender of course didn’t know what we were talking about until we got to the fact of the matter, are you right or left footed? He played coy until the truth was flushed out that he did indeed use his strong foot, saying he never heard the rule about kicking with our weak foot. This was after about 15 of us had struggled to kick it not much further than where the bases are. Dr Seuss said “good grief”! I guess the offender doesn’t think were very good at the whole kicking a ball thing? For shame!

Anyway, after a bunch of merkins, some big boys and goofballs that some were ashamed to do because they thought people we “watching us”, YHC’s team won by default because one of the rules clearly states that, in a tie game, the win goes to the team with less players. Everybody knows that! It feels good to be a champion.

We moseyed back and held COT.

Announcements: Blood drive this Wednesday at Living Hope Church/South Point Methodist, Seuss’ Lightning Belt Challenge, 4th of July at the Yank,

Prayer requests: Gumby’s mom, Stogie’s M’s surgery on July 2nd

4 for Downtown

Warmup

Pledge

We ran and worked out – it was hot and humid in the parking deck

Prayers: spoken and unspoken

Prayed to take us out

EZ out!!

Some went out early for a ride. While the rest of us walked ,ran, or rucked.

Pledge-Prayers-Praise

We had a great conversation about Discipline afterwards.