THE SCENE: Low 30s and clear. Perfect weather to wake you up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, with a stop, regroup and restart
CP x 10
BAC x10, forward and back
Little of This and That, waiting on Archie to join us
Tempo Squats x15
Tempo Merkins x15
THA-THANG:
- Mosey to the rock pile, pair up (Sorry, Archie!)
- Partners grab a good sized rock, make friends and give it a name.
- P1 takes rock to the top of the space station to show it the view while P2 does set of 20 Merkins, 20 Hello Dollys and 20 Lunges. Switch up
- Mosey with your pet rock (switch carrying as partner needs) to station 1
- Station 1: 20 BBS, feet to feet with partner, handing off rock every other time
- Mosey to Station 2
- One partner runs to front door of Asylum and rings the door bell while other does squats or overhead lifts. Swap out, rinse and repeat.
- Mosey to Station 3, back to back with partner, rotating and handing rock back and forth x 20. (I’m sure there’s an F3 name for this, but I have no idea what it is).
- Mosey up the hill back to the rock pile.
- P1 runs to the space station while P2 does curls, then switch out. Then say bye to your pet rock.
- Mosey to AO, where there’s time to Bernie up the hill and back down.
MARY:
Gibbler leads us in some American Hammers. Around 30 but I lost count. Some box cutters and a little boat canoe
COUNT-OFF & NAME-O-RAMA
7 strong. Gibbler, Code Brown, Streak, Archie, Waffle House, Crab Legs, Charmin
CIRCLE OF TRUST/BOM:
Dealing with our kids can seem like a cage match (especially during puberty) and tests ourselves as fathers. A couple of key things for us Dads to remember: Don’t exasperate our kids, but instruct with God’s Word (Ephesians 6:4) and remember that “A gentle answer turns away wrath, but a harsh word stirs up anger.” (Proverbs 15:1)
MOLESKIN:
Shout out to our pet rocks today: Coolio, Peter, Rocky and Apollo Creed.
ANNOUNCEMENTS:
2nd F event this Saturday after the Big Ball. No Asylum this Saturday.