THE SCENE: 73 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Imperial squat walkers x 10. (done with speed)
– LBAC x 10 (forwards and backwards)
– Cherry pickers x 8.
THA-THANG:
- All Pax grabbed a CMU and moseyed to the Oval Office. This is a Dora workout, so pax partnered up. One partner does the exercise, and the other ran the straightaway down and back.
- Round 1 – Grave diggers x 150.
- Round 2 – CMU situps with a twist x 150. (switched to straight CMU sit ups for speed)
- Round 3 – CMU thrusters x 150.
- Round 4 – CMU goblet squats x 150.
- Round 5 – CMU curls x 150.
- Round 6 – CMU pull-through merkins x 150.
Most of the pax made it to round 3. I over-planned, but I would rather have more than enough than have to think of exercises on the fly.
MARY:
Moseyed back to the grindstone and @Smuggler led us in some boat to canoes until time ran out.
COUNT-OFF & NAME-O-RAMA
Swerve, Smuggler, Rep Sleepy, Veep
CIRCLE OF TRUST/BOM:
I impressed on the men the importance of our examples as Fathers. Considering that yesterday was Father’s day, I mentioned the story of Hiel in 1 Kings 16:34. In Joshua chapter 6, Joshua laid down a curse for anyone that attempted to rebuild the city of Jericho. When Hiel built the city back, both his son Abiram and his son Segub died as a result of this curse. I told the men that the accountability of F3, and the motivation factor of being with my brothers, has pushed me so that I don’t have this as my family story. I want to honor the Lord with my body and my mind, and F3 helps me with both.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.