THE SCENE: 54F, drizzling
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:
Motivators starting at 5
Box jumps + run around pavillon
High knees
Plank jacks
Mountain climbers
THA-THANG:
Pyramid: 20 reps
- Merkins
- Merkins – shoulder press
- Merkins – shoulder press – curls – table pulls/cmu rows
- Merkins – shoulder press – curls – tp – squat jumps
- Merkins – shoulder press – curls – tp – squat jumps – step overs
- Intermission break: run around pavilion twice or burpees (F3 names, F3 workouts, F3 AOs, F3 Hospital Names)
- Shoulder press – curls – TP – squat jumps – step overs
- Curls – TP – squat jumps – step overs
- TP – squat jumps
- Squat Jumps
- Burpees
Alleluias
MARY:
5min yoga stretching
COUNT-OFF & NAME-O-RAMA
16 HIMs in attendance.
CIRCLE OF TRUST/BOM:
There will be times in your life that you may question God and His plans for you. These times are usually when you struggle, lose someone, or uncertainties in life. But, I tell you this – God’s plan is perfect. He’s timing is always right. It may not seem like it but have faith that God is working His ways for the better of you.
MOLESKIN:
My brothers, as I host my last Q (at least for this year) I am truly grateful and honored to be part of such an amazing brotherhood that we have here in F3. I was supposed to stay for only 6 weeks here in the US and that 6 weeks turned into a year. And you guys made it truly memorable for me and my family. You have made a huge impact on my life and my family’s. So, from the bottom of my heart, thank you and until next time! I love you, brothers!
ANNOUNCEMENTS:
Coat Drive – Coats donation still on going. You can give out your old coats to Rainbow.