THE SCENE: rainy, upper 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 overhead claps, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Exercises performed buy muscle group for maximum burn.
Shoulders/Chest/Triceps
- 20 Merkins
- 20 Overhead presses
- 20 Tricep extensions
Biceps/Back
- Colt 45
- 20 Rows
Legs
- 30 Squats
- 30 Lunges (total)
- 30 Calf Raises
Core
- 15, 4 ct Heavy Freddies
- 15 Big Boys
- 20 American Hammers (total each side)
Rinse and repeat until time is called.
MARY:
15 flutter kicks and some stretching
COUNT-OFF & NAME-O-RAMA
6 HIMs to kick off Thursday right.
CIRCLE OF TRUST/BOM:
Growing this AO is the goal. We want to reach out to as many men in the community as possible. Today, I wanted to remind everyone of our mission.
F3: Fitness, Fellowship, and Faith
Fitness is what gets it going. A free workout certainly is enticing for anyone wanting to get their fitness where it needs to be.
Fellowship is the glue that holds us together. I don’t wake up early and get wet from rain for just any reason. I do it for the fellowship.
Faith is the ultimate strength builder for HIMs. Recognition that we are but a small part of the universe around us is so humbling. I appreciate all the words of wisdom shared during COT.
MOLESKIN:
Don’t eat two chicken biscuits as a pre-work out “snack”. Just ask Whipper.