THE SCENE: Pretty nice, dry and 50ish
F3 WELCOME & DISCLAIMER
Delivered
PAX took note that YHC mentioned “modifying” twice, presuming that the beatdown would be extra horrible. It was no such thing.
WARM-O-RAMA:
SSH IC
Michael Phelps
Hamstring
Quads
Some back stretching stuff
THA-THANG:
A couple trips across the FUMCFC parking lot
Travel halfway across, jog back, travel all the way across, jog back.
Methods of travel
- Duck Walk
- Crab Walk
- Bear Crawl
EMOM for 10 mins
Q called out the exercise and the number of reps to be completed in 1 min. If PAX finished before 1 min, they could rest.
Exercises included :
- 10 burpees
- 20 OHP
- 25 side bends with CMU
- 25 plank jacks (single count)
- 25 curls
- 25 merkins
- And some others
Because he saw it on TikTok, Lizzy took the opportunity to lead in some Joker merkins, which was a plank, crawl, pushup sorta deal.
Because he saw it on Slack, YHC took the opportunity to lead in some “Bunny Humpers.” This consists of our old friend the Murder Bunny, with a Monkey Humper added after every block movement.
Because the You v. You workout is coming up on 2/22, the PAX practiced max pullups and a .66 mile run for time.
MARY:
Ran out of time (literally running as fast as possible during this time)
COUNT-OFF & NAME-O-RAMA
FixerUpper, Lizzy, Wilson
CIRCLE OF TRUST/BOM:
I was reminded at Q101 on Saturday that the workout is the means, not the end.
“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”
The goal of the workout is that our leadership is invigorated. How?
By practicing leadership both in the gloom and during the day.
By not fartsacking physically, spiritually, emotionally, or professionally.
By having authentic relationships with our families and each other.
MOLESKIN:
Prayer for Z-Pack and his family.
ANNOUNCEMENTS:
You v. You Challenge on 2/22
VQ week, next week