Conditions: 69
The Thang:
COP
- SSH x 10
- Merkins x 10
- Squats x 10
Grab a cinder block
- 5 Block Burpees walk 20 yards block OH
- I0 Squats walk 20 yards block OH
- 15 Block swings 20 yards block OH
- 20 Curls Return to start block OH
- Drop by 1 burpee each round to 0
Line up blocks – Merkin Crawl
- 2 Merkins move to the right.
- Last person bear crawl to end.
- Repeat x 3
- 10 pull-ups OYO
Block Suicides – Partner up
Round 1
- Partner 1 – Suicides 60 yards
- Partner 2 – AMRAP Squats
- Switch
- Partner 1 – Suicides 60 yards
- Partner 2 – AMRAP Curl to press
- Switch
- Partner 1 – Suicides 60 yards
- Partner 2 – AMRAP BB sit-ups
- Switch
- 10 pull-ups OYO
Round 2
- Partner 1 – Suicides 60 yards
- Partner 2 – AMRAP Merkins
- Switch
- Partner 1 – Suicides 60 yards
- Partner 2 – AMRAP Triceps Ext
- Switch
- Partner 1 – Suicides 60 yards
- Partner 2 – AMRAP American Hammers
- Switch
- 10 pull-ups OYO
To the flag
- LBCs x 25
- Plank jacks x 30
DEVO:
Ephesians 4:29
- Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear..
Reflect on these questions. Only you have the answers.
- Are we leaders?
- Who is watching us?
- How does what we say or how we act affect those around us?
- Who do we influence?
- Who has a wife, daughter, mother? Is what we say and how we act lifting them up as women?
- Are we being examples of Christ in all we do?
- What are we teaching / modeling to our sons?
Reflect this week on what is F3 mean to you. Is it just a workout? I know what it is to me.
- It’s taught me what friendship is
- It’s taught me that I need other men in my life to encourage me and hold me accountable
- It’s helped grow my marriage as Susan and I have encouraged one another through FiA and F3. We have learned balance in order to support each other.
- It’s taught me that we need one another to make us better leaders, fathers, husbands, men for this community.
Proverbs 27:17
- Iron sharpens iron, and one man sharpens another.