• When: 2021-07-06
  • QIC: Voltron
  • The PAX: Headgear, 7-11, Forest, Jack Hammer, The Hedges, Rock Drop(R), Fast Casual, Notebook, Netflix, Weekend Special, Cowbell, Quest, Rehab(R)


Blocks and 7-6-21 Reps at The Arena

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: 70 degrees – pretty nice for July

The Thang:

 

Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance

Mosey around the parking lot and back to the lower end.

SSH X 20 IC

1 Minute “Notebook Stretch” OYO

TTT X 20 IC

Merkins X 10 On YHC’s Command

Imperial Walkers X 20 IC

LBAC X 10 IC – Forward & Reverse

 

Head over to the block pile and grab a block. Walk to the back of the school and circle up under the light.

Curls for the Girls X 10 IC

Shoulder Press X 10 IC

Bent Over Rows X 10 IC

 

Head to Basketball Court and line up on one end for 7-6-21.

1st Exercise – Merkins – run to half court and do 7. Run to far end and do 6. Run all the way back and do 21 reps.

Repeat for Big Boy Situps.

Repeat for burpees – a crowd favorite.

 

Recovery run to side gate and then back to blocks.

Curls for the Girls X 10 IC

Shoulder Press X 10 IC

Bent Over Rows X 10 IC

Back to the BB court for more 7-6-21

Exercises – Carolina Dry Docks, LBC’s (4-count) and Jump Squats

Recovery run to side gate and back to the blocks.

Kettlebell swings X 10 OYO

Curls for the Girls X 10 IC

Bent Over Rows X 10 IC

Back to the BB court for more 7-6-21

Exercises – Merkins & BBSU.

Ran out of time, so blocks back to the block pile.

 

Mosey back to the the shovel flag.

Flutterkicks X 38 IC for Cheech as YHC always does.

 

COT

Announcements

  • Christmas Party December 2021
  • Stomp The Swamp August 21

Prayer Requests

  • No Show
  • No Help having surgery today.
  • Micah – 17 year old who is missing

Devo

Psalm 19:14 “May these words of my mouth and this meditation of my heart be pleasing in your sight, Lord, my Rock and my Redeemer.

The year is half-way over, but now is a good time to start working to make the second half of the year better. Think good thoughts and say and do great things. Make it a better day for someone.

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