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: 73 degrees – pretty nice for July
Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance
7 Burpees OYO
Mosey around the parking lot and back to the teachers’ lot.
SSH X 13 IC
Imperial Walkers X 21 IC – That makes 7/13/21 for today’s date.
Merkins for Mitch – 24 Merkins OYO for No Show
LBAC X 10 IC – Forward & Reverse
Overhead Claps X 10 IC between the LBAC’s
TTT X 20 IC
Merkins for Mitch – 24 OYO
Mosey to the back of the school and stop on the track at the bottom of the hill near the upper basketball court.
7-13-12 – total of 32 reps per exercise to honor No Help who may still be 32 and is recovering from surgery. Run up the hill and do 7 reps. Continue across basketball court and do 13 more reps. Back down the hill to the track and do 12 reps. Plank for the 6.
First exercise – Merkins
Second exercise – BBSU
Third Exercise – Squats
Take a lap around the track and then continue sets of exercises.
First exercise – Carolina Drydocks
Second Exercise – LBC’s – a Spackle favorite – 4 count version
Third Exercises – Calf Raises – 4 count
Take another lap around the track.
Time for Notebook’s patented “One Minute Stretching OYO”
Merkins For Mitch – 24 OYO
Last Round of Exercises
First Exercise – Merkins
Second Exercise – BBSU
Third Exercise – running out of time, so 32 squats OYO at the track.
Mosey back to the the shovel flag.
Flutterkicks X 38 IC for Cheech as YHC always does.
- Christmas Party December 2021
- Stomp The Swamp August 21
- No Show
- No Help recovering from surgery
- Patsy – Hopper’s mother-in-law
- 5 month old – friends of Simon Says
1 Thessalonians 5:18 “In every thing give thanks; for this is the will of God in Christ Jesus concerning you.”
If you are like YHC sometimes you forget how blessed you are, and you need a gratitude adjustment. We have a number of pax who are dealing with illnesses and injuries and wish they could be out here. Today we remembered No Show, No Help and Chedda as we had a gratitude adjustment and cranked out some exercises.
Make it a better day for someone today!