Fitness, Fellowship, Faith
Two GROUPS showed up this morning to push themselves, share leadership skills, and enjoy fellowship with their F3 brothers. We had a community group of ruckers and a community group of runners. Some of both groups got in some EC. Afterwards we enjoyed some warm coffee and QSource.
The Pledge
COT
YHC closed us in prayer
Today is my 56th birthday and what a great to celebrate by Qing a workout. Big turn out of PAX, with 3 Ruckers and 1 runner.
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
Disclaimer
Warm-up
19x – Don Q
68 – SSH
56 – Mountain Climbers
The Thang
7 burpees at each island (8)
Mosey to lower parking lot
5 exercises (10 reps) with 6 laps around parking lot
HR Merkins
Squats
Monkey Humpers
Flutters
Big boys
Line up along fence for a couple rounds
Wall sits
Shoulder taps
Mosey back to Shovel Flag for COT
The Pledge
Announcements
Praises and Prayer Requests
YHC closed us in prayer.
Thank you men for your support and allowing me to lead you this morning.
Breaker Breaker
Disclaimer
Warm-up
mosey lap around the school parking lot
Core work
mosey lap around school parking lot
The Thang
For time
20-18-16-14-12-10-8-6-4-2
Lunges
Burpees
Sit-ups
Merkins
The Pledge
Announcements
Prayer Request
YHC closed in prayer
12 runners and 2.5 ruckers
The Pledge
COT
Announcements
Prayer requests
YHC closed us in prayer
Rainy day but that doesn’t stop F3 from getting outside for a workout . Fortunately The Fighting Yank has a covered pavilion and PAX could still get a good beat down without getting soaking wet.
Disclaimer
Mosey to pavilion for a warm-up and some core stuff.
The Thang:
For time
20-18-16-14-12-10-8-6-4-2
Lunges
Burpees
Sit-ups
Merkins
time range for everyone was between 25 -28 mins
Next , EMOM as many rounds as possible rotating through the following exercises.
Sandbag 1 – cleans to o/h press
KB Swings
Slam Ball
Sandbag 2 – bentover rows
Jump Rope
KB2 – halos
Block – curls
Block – squats
Single Dead Lifts – 20lb DB
Shoulder Taps
Dips
The pledge
COT
Announcements
Prayer request
YHC closed with prayer
Disclaimer
Warm-up
The Thang
lets mosey to the Legion Post
The Pledge
Circuit 1
– Bodyweight squats: 15 reps
– Merkins: 15 reps
– Reverse lunges: 10 reps per leg
– Plank: Hold for 45 seconds
rinse and repeat 3x
Continue the mosey
Circuit 2
– Jumping lunges: 10 reps per leg
– Tricep dips: 10 reps
– Bicycle crunches: 20 in cadence
– Side plank: Hold for 30 seconds per side
rinse and repeat
Continue mosey back towards shovel flag, but one last stop for a modified Circuit 3
– Burpees: 10 reps
– Glute bridges: 15 reps
– Mountain climbers: 20 in cadence
– Russian twists: 20 in cadence
final mosey to shovel flag for COT
Announcements
Prayer requests
YHC closed In prayer
Since Maybelline was on schedule to Q and did not show, YHC took the lead as well as other PAX.
Disclaimer
Warm-up
The Thang – We did some running and some exercises were performed. At the end of the workout, we all put in the work!
The Pledge,
COT
Announcements and prayer request.
YHC closed us in prayer!
Light crowd at The Pub this morning, but we did run
COT
Announcements
Prayer request
YHC closed with prayer
Breaker Breaker
One rucker and six runners
Announcements
Prayer request
YHC closed in prayers
Warm-up was something like this:
The Pledge
The Thang:
Mosey to school building – time to stack and unstack
10 Mike Tysons – run a lap around the parking lot
10 MTs and 10 squats – run a lap
10 MTs, 10 squats, 10 A/Hs – run a lap
10 MTs, 10 squats, 10 A/Hs, 10 SSH – run a lap
10 MTs, 10 squats, 10 A/Hs – run a lap
10 MTs and 10 squats – run a lap
10 Mike Tysons, run a lap
Mosey back to shovel flag for COT
Announcements
Prayer Request
YHC closed in prayer
Breaker Breaker
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