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: 52 degrees, full moon.
Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance
Mosey around the parking lot and back to the middle.
SSH X 27 IC
World’s Best Merkins X 3 IC . Stole this from Carpex. Supposed to be a 6 count exercise where you do a wide arm merkin, then a regular merkin, then a diamond merkin. After 3 of these YHC had enough!
One Minute Stretching OYO in Notebook’s honor
LBAC X 10 IC – Forward & Reverse
Overhead Clap X 10 IC between the LBAC’s
TTT X 20 IC
Merkins X 10 on YHC’s count
Imperial Walkers X 20 IC
Head over to the bus loop
Start the musical play list with “Welcome To The Jungle”
Bear crawl about 40 yards or so to the light pole. Lunge back. Kudos to Forest for calling out YHC for poor form on the lunges!
Next up – “Ring of Fire” by Johnny Cash
Split up into two circles or rings – each pax does 5 merkins in turn while the others plank. Made 3 trips around the circle.
Next – Photograph – squats during the song, burpee every time you hear “Photograph”
All aboard the pain train!
Run to the first light and complete 5 burpees then run back to the start.
Run to the first light and complete 5 burpees then to the end and do 10 merkins.
Run back to the first light – 5 burpees and back to the start.
Rinse and repeat – 5 burpees, 10 merkins, then 15 BBSU then 20 squats.
Plank for the 6 or join in with them to finish up.
Since YHC did such a poor job lunging the first time, the bear crawls and lunges were repeated. Thanks for the coaching on the lunges, Recall!
Mosey back near the shovel flag.
Indian run twice around the parking lot while enjoying some “Running On Empty” by Jackson Browne.
Last 5 minutes – time for David Allan Coe – “You Never Even Called Me By My Name” which is somewhat appropriate at F3.
Flutterkicks X 38 IC for Cheech as YHC always does.
The music was still playing, so added American Hammer X 15 IC
- Christmas Party December 2021
- No Show
- Rehab’s family – mother passed away last week
- Recall’s step father
Praises – good to have Quest back out. Rock Drop’s job situation is good now, too!
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.”
As YHC mentioned to the group this morning, when YHC went to The Citadel 35 years ago my attitude was “Never quit.” No matter what happened, quitting wasn’t an option. That is the same attitude we need today with marriages, families, children, work. It is too easy to quit. We have brothers fighting cancer, marital issues, family issues. Negative feelings can be strong, but we have to put those aside and keep pushing forward, no matter what. Never, ever, ever give up. Do it for Notebook. Do it for No Show. Do it for Spackle. Do it for your family. Just keep doing it.