THE SCENE: Cloudy, temp in forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That
THA-THANG:
Mosey to parking lot just south of playground.
Partner up with a buddy. While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back. The buddies then take places. The exercises that will be done, as a team, while the other buddy runs, are:
- 100 merkens
- 100 big boys
- 100 squats
- 100 shin raises
Mosey to roadway heading south. Go on roadway as it heads west. About 25 yards from stop sign we will do:
- 20 Box Cutters
Mosey to stop sign. Then mosey on road going north toward Admin Bldg. At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot. Just past the stop sign we will do:
- 20 Hello Dollies
Mosey to boulder pile by Admin Bldg parking lot. Each man picks up a cinder block weight boulder. We will do the following exercises with the boulders:
- 20 Overhead Presses
- 20 Curls
- 20 Twists with boulder held out like a steering wheel
- 20 Squats
- Rinse and Repeat
Mosey to grove of trees part way down summit of Mt. Everest. We will do the following exercise at various points located on a counter clockwise circle
- At grove of trees: 5 Burpees Then run to top of Mt. Everest
- At top of Mt. Everest: 10 Big Boys. Then run to bat nest pole by stairs to left of roadway.
- At bad nest pole: 20 Star Jumps. Then run down stairs to grassy area below.
- At grassy area at bottom of stairs: 30 Squats. Then run south to grove of trees on Mt. Everest.
- Repeat three more times.
Mosey back to AO.
We will do following exercises:
- 20 Pavement Pounders
- Boat Canoe Routine
- 20 American Hammers
- 20 Second Relax and Look at the Sky
COUNT-OFF & NAME-O-RAMA
12 men. One of them was FNG: Travis Truitt who now has F3 name of “On Tap.”
CIRCLE OF TRUST/BOM:
As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time. We must learn to control our anger. Anger is not a bad thing in itself. It tells us something is wrong. We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions. Through prayer and truly asking God to work with us, we can overcome anger issues. We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball. Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area. See announcement on group me.