THE SCENE: Gloomy with a 67F, cool breeze weather.
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 6
- Raise the roof
- Baby arm circles
- Butt kicks
- Leg stretches
- 5 burpees
THA-THANG:
Workout 1: Playground repeats x 5 rounds
1. Pull ups slow tempo 4ct x5
2. Bicep curls 4ct x5
Mosey to Pavillon
Workout 2: Pavillon repeats x 5 rounds
Pavillon: Table Rows 4ct x5
Parking: 2 burpees
Mosey Flag
Workout 3: Stinky base repeats x 5 rounds
Flag: Merkins 4ct x5
Stinky base: diamond merkins 4ct x5
Workout 4: Indian burpees (Indian Run + Burpees)
MARY:
Suicides in the basketball court.
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
“Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence.” – Sheryl Sandberg
Leadership is the ability of an individual or a group of individuals to influence and guide followers or other members of an organization. Being a leader means guiding your men or team in reaching its goal utilizing everyone’s potential. And as F3 HIMs we should set the best examples of being a leader. We showcase these in our workouts, in our Qs, in serving our communities, and even as fathers/children at home.
MOLESKIN:
Prayers for Lilly as he prepares for surgery the following week.
ANNOUNCEMENTS:
CSAUP at Dog Pound will be moved to August 21.