Q: Ocho
PAX: Tom Tom, TombRaider, Mathlete, Erector, Mooch, Boy George, Biohack
FNGs: None
COUNT: 8
It was a balmy July morning. The temperature felt somewhere between the inside of a microwave burrito and a wet sock in a toaster. But eight men were there. Eight of the strongest, bravest, surest men. And they came to work.
WARMUP:
Shoulder stretches, Phelps, Willie Mayes Hayes, SSH, Tempo Squats, Tempo Merkins, Gentle Yog (w/ Bernies, Karaoke, Butt-Kickers, & High Knees)
THE THANG:
You v You
Set a 30 min timer. Every PAX will do the following exercises in sets of 25. After 25 reps, run 25 yards, do 2 burpees, and run back. Repeat until time runs out. (E.g. 25 curls, run, 2 burpees, 25 curls, etc.)
150 Curls
125 Squats
100 OHP
75 Kettle Swings
50 Thrusters
25 Blockees
MARY:
We had time for this little vixen. She gave us Flutter Kicks, LBCs, and Basilisks.
ANNOUNCEMENTS:
Flag Handoff Aug 7
Dad Camp sign up is live.
COT:
Today’s workout is “You vs You,” where we push ourselves to be better than yesterday. It’s also my third anniversary with F3. This group has sharpened me—physically, mentally, and spiritually—because I kept showing up. Today, let’s talk about endurance, the grit to keep coming back, no matter how tough it gets.
Hebrews 12:1 (ESV): “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us.”
This verse reminds us life is a marathon, not a sprint. We endure by shedding distractions and sin, fixing our eyes on the goal—Jesus—and pressing on, step by step.
Endurance isn’t just about muscles; it’s about heart. F3 teaches us to show up, even when it’s cold, early, or we’re sore. Why? Accountability. Iron sharpens iron.
So PRESS. ON.