THE SCENE: Cool, dark, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead and in-front claps x 15.
Imperial squat walkers to the tune of “Baba O’riley” by The Who (5 minutes).
THA-THANG:
5 stations of an ascending ladder that only got tougher. Overhead carry the CMU in between stations going up. Bear crawl and drag CMU on the way back.
- Station 1: Grave-diggers x 20.
- Station 2: CMU Big boys x 20.
- Station 3: Thrusters x 20.
- Station 4: Goblet squats x 20.
- Station 5: CMU curls x 20.
After the completion of each round, add to the rep count by a factor of 20. Most pax were on 60 reps by the time of the Mary.
MARY:
A sundry assortment of overhead claps, Hello Dollys, tempo squats, LBCs, flutter kicks, and a hollow hold arm twirl thingy.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Proverbs 13:20 – “Whoever walks with the wise becomes wise, but the companion of fools will suffer harm.” Be ware the company we keep. This advice is talked about for kids and teens, but it applies to adults as well. Who we are around will influence our thoughts, words, and actions. We need each other to love each other well enough to tell the truth, to carry us when we are wounded, and to celebrate each others victories. We also need to be mindful of the influence that we can be on others, especially on our spouses and kids. If you don’t like what you see in your loved ones, it might be coming from us. Ended with a thought from a man I respect, “The sins you commit in moderation now your kids will commit in excess.” This calls for a humble fight every day men, and I’m glad to fight it with you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.