THE SCENE: a cold 23 degrees
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
I. TN rocking chair . 2. Five failure to launch 3. SSH
THA-THANG:
- Tabata style 40 seconds work 20 second rest 8 sets/3 round
- 1000 step-ups
- Bruce lee Abs ( America hammer, leg lifts, awkward turtles, little baby crunches, heels to Heaven, Flutter kicks)
- Sprint and push (5 rounds of sprint parking lot by picnic tables. Then 30 merkins)
MARY:
Circled back at the AO flag for some Pax led workout
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9-10, 12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
Trying to do 1,000 rep step ups in 45 minutes is practically impossible. But doing it with other men we can succeed. F3 is about getting out of your comfort zone, facing adversity together so you can become what God wants you to be.
ANNOUNCEMENTS: