F3 Q: 4.7.23

• North Hills Open House Week
• 6pm – 6:30pm
• Pre-Ruck at 5:30pm

[ The Scene ]

• Rainy
• 50s

[ Welcome/Disclaimer ]

• Welcome to F3: Fitness – Fellowship – Faith
• My name is Steam and I’ll be your Q this fine evening
• A few things before we begin:
  • I’m not a professional
  • You’re here on your own volition
  • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
• FNGs? — 0 

[ Warm o Rama ]

• SSH: 10×4

• Rockette: 10×4

• Imperial Walker: 10×4

• Baby Arm Circles: 10×4 (F+B)

• Merkin: 10×4

[ The Thang ]

(1) 7s

• Mountain Climbers + Carolina Dry Docks

(2) 4 Corners Part I

Set up a rectangular perimeter with the 4 cones as the corners. 

• Each corner: 25 reps (1 count)
  • Squats, Merkins, Imperial Walkers,

(3) 4 Corners Part II

• Flip over the cone
• 25 reps each (4 count)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 fast merkins OYO)

[ COT ]

• # off – 9

• Name o Rama

• FNGs — 0

• BOM

Leave no man behind, but leave no man where you found him.

In reading the story of Jesus’s last moments on the cross, you see this played out in real time. If Jesus can do this in his final moments, we can do this in our daily lives. 

“One of the criminals hanging beside him scoffed, “So you’re the Messiah, are you? Prove it by saving yourself—and us, too, while you’re at it!” But the other criminal protested, “Don’t you fear God even when you have been sentenced to die? We deserve to die for our crimes, but this man hasn’t done anything wrong.” Then he said, “Jesus, remember me when you come into your Kingdom.” And Jesus replied, “I assure you, today you will be with me in paradise.””

‭‭Luke‬ ‭23‬:‭39‬-‭43‬ ‭NLT‬‬

https://bible.com/bible/116/luk.23.40.NLT