THE SCENE: High 50’s/Low 60″s, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockette’s, Deep squats, Mountain climbers, Alternating mountain climbers, Plank jax, Baby arm circles, Reverse baby arm circles, Slow neck rolls
THA-THANG:
Diving into the rolodex of the F3 Exicon. Q named off a “deep cut” exercise found in the F3 exicon and called out a PAX to demonstrate the exercise. If the PAX performed it correctly, they took the Q for that exercise and called out the number of reps. If performed incorrectly, the original Q led the correct iteration of said exercise for a certain number of reps. Fun was had by most!
The following exercises were attempted w/ a side of laughter (in no particular order, see Exicon for descriptions):
- Air Drama
- Apple Turnover (YUM!)
- Alphabet (or ABCs)
- Australian Snow Angels
- Bobby Hurley
- Booyah! Merkin (air fist pound, instead of shoulder tap)
- Captain Morgan
- Escalator (did not perform, time constraint)
- Goofball
- Hatching Butterfly
- Howling Monkeys (a favorite)
- Little Mermaid
- Merkin Jax
- Jumping Bean Squats
- Pretzel Stick
- Prime Time Merkin
- Protractor
- Rockette Hillbillies
- Vacuum Cleaners (DNP, time constraint)
- Welsh Dragons (DNP, time constraint)
- Zebra Butt-Kicks
MARY:
DNP
COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG (name TBD, previously Captain Obvious but need to re-name due to duplicate in F3 Knoxville)
CIRCLE OF TRUST/BOM:
Please check out WiRE Strength in Numbers: Men Are Waiting Devotional series through the Bible app.
With Whom Do You Gather? If we are followers of Jesus, we must take the time to gather with other brothers in Christ. God designed the Church this way for the Holy Spirit to flow from one to another in these instances. Isolation is not the answer. “For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up.” Ecclesiastes 4:10 “You see, God the Holy Spirit dwells within each follower of Jesus.” John 14:17
Take the time to connect with a FNG. The brotherhood of Christ is a powerful force. We never know how a kind word, working out with someone for the first time in a long time, battling through sweat in the gloom etc. can inspire and affect a fellow brother in Christ!
MOLESKIN:
Prayers for F3 Nation, Cheatsheet’s family, racism/division, Jinxy’s family, Pom-pom’s marriage/honeymoon, all our F3 brother’s!