THE SCENE: 67 and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry Pickers (IC) 4 CT
- Baby Arm Circles Forward X 10 & Michael Phelps
- Baby Arm Circles Backward X 10 & Michael Phelps
- Side Straddle Hops (IC) 4 CT
- Squats (IC) 4 CT
- Hand release Merkins
- Mosey to JUCOManjaro
THA-THANG:
1/3 to the top workout – 4 corners for 10 minutes
- 20 Merkins
- 15 Big Boy Sit-ups
- 15 Dri-Docks
- 10 Superman Swims (4ct)
- Mosey up – Bernie Sanders-style (Al Gore until the 6 arrives)
2/3 to the top workout
- 10 Derkins
- 10 Freedom Twists (4 CT IC)
- Mosey to the top
Top of the Hill Workout – Partner Workout for 10 or so minutes
- 1 partner works while the other runs partially down the hill and back up
- AMRAP w/ CMUs & Dumbbells of:
- goblet squats, thrusters, curls, bent over rows,
- rinse and repeat 10-15 times each
- Mosey down & back to AO doing farmer carries w/ CMUs & Dumbbells
MARY
- Hello Dolly
COUNT-OFF & NAME-O-RAMA
6 HIMs – Fast-n-Easy, Iso, Neutron, Rocket, Snaggletooth & Booster
CIRCLE OF TRUST/BOM:
Do not be misled: “Bad company corrupts good character.” 1 Corinthians 15:33
One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother. Proverbs 18:24
Walk with the wise and become wise, for a companion of fools suffers harm. Proverbs 13:20
Two are better than one, because they have a good return for their labor:
If either of them falls down, one can help the other up. Ecclesiastes 4:9-10
As iron sharpens iron, so one person sharpens another. Proverbs 27:17
We have sweated together, been rained on together, bled together, prayed together, played together and got better together.
I want to thank everyone I have met in F3. We have opened up our hearts and minds to one another. Even if we don’t know one another that well, I know you care about me and my family just like I care about you and your family. We lean on one another when we need it…we laugh, we eat, we drink but we also pray for one another and our families.
F3 is good for our heart and soul. Let’s keep supporting one another whether we’re the fastest or bringing up the 6 like I often do. Let’s also encourage others to join us. Lots of men need us just like I need you. We have impacted each other and I’m certain there are other men that need to get involved with F3 whether it’s for their physical health, their mental health or their spiritual health!
ANNOUNCEMENTS:
The June JUCO Calender is FULL. Start signing up for July or ask people signed up for June if you can Co-Q if you want in on the action!
Iso needs people with boats and others to volunteer in July to take inner city kids out for a day of boating, etc. More details to follow.