THE SCENE: Mid 40s and getting sweaty from the Start!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer
- (10) Tempo Squats IC
- (09) Merkins OYO
- (08) Overhead Claps OYO
- (07) Big Boys OYO
- (06) Burpees OYO
- (05) Tempo Squat Jumps IC
- (04) CMU Clean and Press IC
- (03) CMU Curls IC
- (02) CMU Overhead Press IC
- (01) Blockee OYO
AMRAP (2 Minute Drill):
- (5) Box Jumps
- (5) Blockees
- (10) Merkins
THA-THANG:
Battle buddy exercise: 1 Man completes 50m suicide while 2nd works through as many reps as possible.
NOTE: After completion of 200 merkins replace suicides with CMU Farmer Carry
B.O.M.B.S.
- Burpees x100
- Overhead CMU Press x150
- Merkins x200
- Big Boys x250
- Squats x300
MARY:
Dr. W’s
COUNT-OFF & NAME-O-RAMA
10 Brothers pushed each other and left their tears on the court
CIRCLE OF TRUST/BOM:
1 Thessalonians 5: 11-15
Therefore encourage one another and build each other up, just as in faith you are doing. Now we ask you, brothers and sisters, to acknowledge those who work hard among you, who care for you in the Lord and who admonish you. Hold them in the highest regard in love because of their work. Live in peace with each other. And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always strive to do what is good for each other and for everyone else.
MOLESKIN:
- Ask every man in attendance how they heard about F3 and what made them come their 1st time?
- If by a person – where are they? In attendance, job/schedule change, fart sack, don’t know?
- What’s your favorite part of F3?
- Fellowship, comradery, motivation, spiritual?
- When was the last time you spoke about F3 to someone who had never heard of it?
- When was the last time you genuinely reached out to a lost F3 brother?
- Accountability
ANNOUNCEMENTS:
Community trash pick-up Saturday at 7am with the return of BREAKFAST AT DRIFTERS afterwards!
Peach organizing 2nd F dinner and toy donation at Cracker Barrel Saturday 11/20/21 6:30pm