- THE SCENE: Cold and breezy made for supreme gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: - 2 laps around the grind stone with some Frankenstein and worlds greatest stretch
THA-THANG:
Mosey to top of blind man’s hill.
4 different pieces of equipment - Sandbag, CMU, Weight plate, your legs
- each equipment is a different suit of cards
- Hearts- sandbag, spades-CMU,Clubs- Weight Plate, Diamonds- legs
- draw a card and complete the exercises and then complete the cardio portion of that suit
- Hearts- Carry sandbag.2 walking lunges and one squat till first light post heading up the hill. Carry back to start and repeat.
- Spades- 10 CMU swings 10 Curls. Bear crawl to first light post, run back to start
- Clubs- 10 Squirrels, 10 Al Gore with a plate push press, run to stop sign up the hill.
- Diamonds- run to very top of Mt. Wombo, 10 Iron Crosses run back to start
- pax works for 5 min and then draws a new card. Repeat for time
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My gratitude for F3 and more specifically the men of our paxs continues to become greater and grater. I recently started reading the Bible with a group that Drifter put together. I was skeptical at first and still find myself questioning things but what I have started to discover is that the pain, weakness and struggles I go through are no different than Abraham or anyone else. I’m fact it’s through those struggles that God makes us better if we are willing to listen. Without F3 i would not be strong enough to face my own personal failures and challenges like I am now. And through my devotion and bible study I’m learning to be at peace with myself.
MOLESKIN:
ANNOUNCEMENTS:
Lunch Friday 1/28 at noon at BWW