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: 75 degrees, humid, humid, humid
Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance
During Saturday’s run with some F3LexSC pax we were talking about our good friend Cheech who was hit by a car while running and passed away on 6/21/17. YHC thought it would be good to remember him again today during the workout. Thanks to Strut who took a break from his vacation to ride with me.
Warmup Mosey down the street and back to the start.
6 Burpees, 21 Merkins, 17 BBSU all OYO for Cheech
SSH X 20 IC
TTT X 20 IC
Merkins X 10 on YHC’s count
Shoulder Taps X 10 IC
LBAC X 10 Forward IC
Overhead claps X 10 IC
LBAC X 10 Reverse IC
Imperial Walkers X 20 IC
Mosey over the wooden walking bridge to the adjacent street.
More Cheech – 6 burpees, 21 merkins, 17 BBSU OYO
Time for a little ride on the pain train.
Run to the first street lamp and do 10 merkins.
Run back to the start.
Run to the first lamp for 10 merkins, then to second lamp for 20 squats.
Back to the start, stopping for 10 merkins at first street lamp.
Run to first lamp for 10 merkins, then 20 squats at second lamp, then 30 BBSU at third lamp.
Back to the start, stopping along the way back for squats and merkins.
Mosey down the street and back to ease the pain from the train.
Bear crawl back across the wooden pedestrian bridge because it just seemed like a good thing to do. Pacman used his size advantage to easily finish first.
Mosey back across the bridge.
6 Burpees for Cheech.
Mosey down the street to the next corner for 21 merkins.
Left turn and mosey to the corner for 17 BBSU.
Left turn and mosey down the street back near the shovel flag.
Calf raises X 10 IC.
Mosey down the street towards the beach. Starting to see some daylight, so headed out onto the beach for some 11’s.
Start with 1 merkin and run north to the flag pole with the SC flag for 10 squats. The flagpole was a lot farther than YHC realized, so the 11’s remained unfinished on this day.
Extra points were awarded to all pax who outran the tractor that was raking the beach.
Time was expiring so it was time to mosey back to the shovel flag.
Flutterkicks X 38 IC for Cheech as YHC always does at every workout.
- Nantan exchange at Warthog this Saturday.
- No Show
- Luke – Blooper’s friend recovering from covid
- Unspoken requests
Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”
A lot of people think that F3 is a workout group, but really it is a leadership group that works out together. Now is the time for leaders like you to step up – be strong and courageous – and lead.
Make it a better day for someone today!