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: 64 degrees – nice
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance
Everyone got tired of 22’s on Tuesday at The Arena, so when Notebook threatened to do those again Thursday YHC had to step up and take the Q today.
Mosey around the parking lot and back to the lower end.
Burpees X 9 OYO
SSH X 30 IC
Working on form for merkins today so….
Hand-release Merkins X 1 on YHC’s Command
TTT X 21 IC since today is 9/30/21
What are the five core principles of F3? Free, Open to all men, held outdoors, peer led, COT at the end. Pax need to learn our principles.
Hand-release Merkins X 1 on YHC’s Command
LBAC X 11 IC – Forward & Reverse
Hand-release Merkins X 1 on YHC’s Command
Imperial Walkers X 20 IC
Mosey towards the bus entrance.
11’s on the bus entrance hill:
Start with 1 BBSU at the bottom, run to the top for 10 Squats
Rinse and repeat to complete the 11’s cycle.
Circle up in the plank position. First pax told the group how he got his F3 name, then the group did one hand-release merkin together. Continue around the circle with one hand-release merkin after each pax explained his name.
Mosey around the back of the school to the block pile, stopping at each light pole on the way for two burpees.
Several pax missed out on Notebook’s 22’s Tuesday, so we headed to the block pile to grab a block, then headed to the grass between the entrance and exit lanes.
Today we started with 23 reps of each – merkins, BBSU, then shoulder press.
Run to the entrance and back.
To honor No Show, did 25 more reps of each for 48 total. That’s 300 reps total if you were here Tuesday.
Curls for the Girls X 10 IC.
Return the blocks to their home. Mosey back to the shovel flag.
Review the 5 core principles of F3 again.
American Hammers X 10 IC
Flutterkicks X 38 IC for Cheech as YHC always does.
COT
Announcements
- Christmas Party December 2021
- Stomp-the-Swamp was in August (for Quest only)
- Run Leo Run Race Oct 30 at Saluda Shoals.
- Cheech 10K coming up in November.
Prayer Requests
- No Show
- Headgear’s niece
- Elijah
- Notebook family expansion
Devo
Do not grow weary of doing good….
Galations 6:7-10