F3 is a leadership organization that also happens to do physical workouts.
The mission of F3 is: To plant, serve and grow men’s small workout groups in order to reinvigorate male community leadership.
Weather: 32 degrees, Arena winter breeze apparently took the day off!
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance
Warmup run with “Stipulations” – aka the Burpee Mile!
Run lap around school parking lot, which is approximately ¼ mile. The stipulations are that a burpee is required at every light pole you pass (not power pole, not telephone pole) even if that light pole is not directly beside the road you are running on – 8 per lap as correctly answered later by Pot Luck.
After each lap stop in front of the school.
20 Merkins OYO – which came to be known as Shake & Bake Merkins
20 BBSU OYO – which came to be known as Rock Drop BBSU
20 Squats OYO – which were Notebook Squats because he exemplifies perfect squat technique!
Rinse and repeat for a total of 32 burpees, 4 laps, 80 merkins, 80 BBSU, 80 squats.
Circle up for the “Warm Up” in front of school
COP –
Reviewed the F3 Mission statement.
SSH X 32 IC after Pot Luck correctly answered the number of burpees completed
TTT X 20 IC
Merkins X 10 IC
LBAC X 10 IC – forward and 10 reverse
Overhead Claps X 10 IC in between LBAC
Merkins X 10 on YHC’s count
1 Minute stretching OYO in honor of Notebook and Forest
Imperial Walkers X 20 IC
Take another lap around the parking lot, stopping in front of the school.
20 Merkins, 20 BBSU, 20 Squats OYO because we needed to do 100 and not just 80.
Ring of Fire
It was cold, we needed a fire. Pax were asked if they preferred one fire or two, and they voted for one.
Circle up in the plank position.
Each pax does 5 merkins in turn while others plank, starting with Fast Casual.
Went around the circle three times.
Run down the front of the school and back.
Rinse and repeat ring of fire, this time running around the perimeter of the ring after completing your merkins.
Run down the front of the school l and back.
Line of Fire On The Wall
Everyone find a space along the wall and do air chairs. Start at one end and each pax does 5 squats in turn while the others maintain air chair position.
Run down to the end of the breezeway and back.
Running short of time, so everyone did 20 more squats on their own.
Mosey back to the shovel flag.
42 Merkins for Notebook OYO
Flutterkicks X 38 IC for Cheech as YHC always does.
COT
Announcements
- SAFE Run Jan 1 – 7
- Dam To Dam Relay
- Dec 12 Salvation Army Bell Ringing
- Christmas Party December 2021
Prayer Requests
- Notebook radiation treatments
- Michael
- Elijah
- Headgear’s employee’s parents
- Unspokens
Devo
John 15:1 – 5 The Vine & The Branches
“I am the true vine, and my Father is the gardner. He cuts off every branch in me that bears no fruit, while every branch that does bear fruit he prunes…”
May we all get pruned by God today to eliminate the bad things we do as well as other things we do that prevent us from bearing the fruit that we were designed for.