Always a good morning in the gloom when an FNG posts. It’s a sign of growth. The day we stop EH’ing is the day we stop fulfilling the mission of F3 – ‘to plant, grow, and serve small workout groups for the invigoration of male community leadership.’
Welcome, Kilo! Keep coming back.
Appreciate Surge for having me. Always enjoy listening to Lt Dan talk for 45 minutes straight.
Mosey to loading dock area for COP
- IW x 10 IC
- Michael Phelps x 10
- Merkins x 10 IC
Stationary 11s: Burpees and Squat Jumps
Mosey to basketball court
4 Corners Ladder (perform prescribed exercise at each corner, running to each corner)
Rd 1: Plank Jacks Merkins x 5
Rd 2: Plank Jack Merkins x 5 – Bobby Hurley x 5
Rd 3: Plank Jack Merkins x 5 – Bobby Hurley x 5 – Diamond Merkins x 5
Rd 4: Plank Jack Merkins x 5 – Bobby Hurley x 5 – Diamond Merkins x 5 – V-Ups x 5
Rd 5: Plank Jack Merkins x 5 – Bobby Hurley x 5 – Diamond Merkins x 5 – V-Ups x 5 – Burpees x 5
Line up on baseline
- Set 1: Merkins x 10 – Mt Climbers x 10 (2-ct) – Run to other end – Burpees x 5 – Run back
- Set 2: Squats x 10 – Parker Peters x 10 (2-ct) – Run to other end – Squat Squat Jumps x 5 – run back
- Set 3: Sets and 1 and 2 with no stop between
Mary
- High plank x 30 sec
- Low plank x 30 sec
Mosey back to the flag
COT & BOM
Devo: John 13:14
Prayer Requests:
- Joeli
- Robbyn
- Mitch
- Jenny
- Meg
- Brian
- Wee Wee
- Skidmark’s M
Announcements:
- 4/23 Don’t Suffer Challenge
FNG Name Chain: Hospital name Brandon -> works for the gov’t -> from Bamberg -> Mookie -> no one liked Mookie -> back to what he does for the gov’t -> Kilo