THE SCENE: Dry and hot 89F weather.
F3 WELCOME & DISCLAIMER
Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together!
WARM-O-RAMA:
Raise the roof
Grady corns
Tempo Squats
Imperial walkers
Tempo Merkins
Plank Jacks
THA-THANG:
Mosey to bottom of Everest
11 no touch merkins
11 dry docks
11 high knees 4ct
Workout 1:
11 forward lunges
11 burpees
11 bear crawls 2ct
11 side straddle hops at the top
Mosey to bowl:
Workout 2:
Squat jump shots on top 11x
Mountain climbers on the bottom 11x 4ct
Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.
Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover
MARY:
NA.
COUNT-OFF & NAME-O-RAMA
19 HIMs.
CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.
“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley
MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.
ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.