Q: Spellcheck
PAX: A-Rod (Nate Peterson), Otis, fast-n-easy (Nate Votta), Simmons, Appleseed, Gmail, Mountain Ice, Recoil (Blake Conley), Spellcheck, Jim Norris, Hamm (Jamie Suarez), Gmail’s 2.0’s Spladle & Hatchet
FNGs: None
COUNT: 13
WARMUP:
Yes, we did.
THE THANG:
The Rock Pile…
4 rounds of 25 to 100
Run up a & back down
Curls
Triceps
Thrusters
Bleachers…
5 rounds / 10 Cactus Jump Squats 10 Dips
The Field…
After each set run from the 25 to the goal line & do 25 more to get 100
Bear Crawl-25-20-15-10-5-Merkins
Lunge-25-20-15-10-5-Bobby Hurleys
Crab walk-25-20-15-10-5-Flutter Kicks
Broad Jumps-25-20-15-10-5-Shoulder Taps
16 man makers led by my co-Q Spladle
MARY:
American hammers, heels to Heaven
ANNOUNCEMENTS:
10 year convergence
COT:
If you build it, they will come!
Brief history…
F3 began in 2011, in North Carolina, when two friends (David Redding and Tim Whitmire) in Charlotte, North Carolina started a boot camp style workout for men.
F3 10 years
The Brickyard 8yrs
The Quacken & Lost Pearls growth out of brickyard.
I’m grateful for all of my F3 brothers that have lead in the past to get us where we are today!
Lifestyle choices, what you choose to do with your body and how you spend your time matters
Doing the things you do not want to do, because you know you need to do them, will change the lives of those around you for the better, and they are worth it!
Living a discipline and healthy life allows you the opportunity to LOVE & BLEED for others in these ways…
Giving Blood, Organ donation, Platelets, Bone marrow transplant.
Not live in a discipline and healthy lifestyle disqualifies you from being able to LOVE/BLEED in these ways.
“This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends.”
John 15:12-13 NLT