THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 62 ℉ | 100% | 63 ℉ | 1.8 mi/h | SSE |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.
THA-THANG:
Mosey to my car trunk and everyone pick up a standard 16oz water bottle. The water bottle is yours for the day.
Mosey to CMU pile. Along the way stopping three times. At each stop the water bottle is placed on the ground and with Merkins the chest touches the bottle. With the leg exercises, the hands touch the bottle. The objective is to make noise with the bottle.
- 20 Regular Merkins and 20 Squats.
- 20 Wide Merkins and 20 Monkey Humpers
- 20 Diamond Merkins and 20 Lunges
At CMU pile everyone grab one to go along with the water bottle. Groups of three. The three split about 30 yards apart. 1st PAX staying at one end, 2nd PAX at other end, and 3rd PAX is walking between the two. While walking he carries the CMU away from his body with the water bottle balanced on the CMU. As he reaches the other side the 2nd PAX walks with CMU and bottle back to PAX #1. And then #1 down to #3. If the water bottle falls off, then 10 Monkey Humpers. While PAX is walking, the other two do a series of exercises. Only after all three make one walk, the three of them then move to the next exercise. The exercises where:
- Curls
- Tricep Extensions
- Rows
- Overhead Press
- Thrusters
Mosey to big parking lot. Group lines up on the north edge. Everyone throws their water bottle across the parking lot. Everyone running to their bottle and doing an exercise then throwing again go to bottle and exercise, throw again exercise etc. until the reach the south edge of the lot. With each crossing more water is removed from the bottle and the exercise changes.
- Full Bottle – 20 American Hammers (bottle touches ground each time)
- ¾ Bottle – 10 War Hammers (bottle touches ground each time)
- ½ Bottle – 20 Windshield Wipers (feet over standing water bottle)
- ¼ Bottle – 20 Pickle Pounders (water bottle crunched each rep)
- Empty – 5 Worst Merkins Ever (water bottle crunched each rep)
So, that was the plan with the bottles and the parking lot. BUT, on our first throws, most of the water bottles exploded. Which was cool but made it extremely difficult to throw the bottle any distance at all. So, we modified to everyone running to the lone surviving bottles. And that PAX continued to throw/skid it along the ground. Once across lot first time, quick trip to the car got us some spare bottles. Then we just had one PAX skid one bottle and we all ran to that distance. Worked out fine.
Mosey back to AO.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
20 HIMs. 19 Listed above and SOS also.
CIRCLE OF TRUST/BOM:
My first year with F3 has been filled with some great examples along with many reasons to be proud to be a part of F3. Thanks to all my F3 brothers for a fun year #1.
Proverbs 18:24
24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.
“I sought my soul, but my soul I could not see. I sought my God, but my God eluded me. I sought my brother and I found all three.” – Unknown.
MOLESKIN:
—
ANNOUNCEMENTS: