THE SCENE: 28 degrees and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5; Piano Tappers x5; SSH x20; Tempo Squat x10
THA-THANG:
This was created by Poopdeck from F3 JeffCo (south of St. Louis)
Five cones set out on field next to the grinder. Start at first cone and Murder Bunny to second cone. Run back to first cone then back to second cone, do 5 Blockees then Murder Bunny to third cone. Run back to first cone then back to third cone, do 5 Blockees then Murder Bunny to fourth cone. Run back to first cone then back to fourth cone, do 5 Blockees the Murder Bunny to the fifth cone. Run back to the first cone then back to the fifth cone, do 5 Blockees then Overhead Carry back to the first cone. Do 20 Goblet Squats, 20 Tricep Extensions, and 20 Curls.
Rinse and repeat until time is called
MARY:
Boxcutters x15; Flutter Kicks x15; Big Boy Sit Ups x20; LBCs for time
COUNT-OFF & NAME-O-RAMA
Smuggler, Swerve, Scoutmaster, and Webelo helped me solve the Murder Bunny Homicide
CIRCLE OF TRUST/BOM:
Stole this from a post that my friend Poopdeck put up the other day (edited to shorten):
“I don’t just show up to work out. I show up to be there for other men. We need to be there for each other to build each other up. F3 is an outlet. Almost like a men’s recess. I went from a silo’d life with little to no friends…to a life where I now have a group of men who I know and consider very close friends. I show up for them. They show up for me. I’m not lonely anymore. I have peers that I know have my back. Peers that are going through the same struggles in life. Men I trust. Men I can vent to. Like minded men looking to grow physically and mentally. Like minded men looking for companionship. The cold does not hinder our capability to be better men. Time is not a thing. Age isn’t a limitation. Your fitness level does not matter. There are no excuses!!! Men, stop being that sad clown with excuses. If you are seeking male companionship, needing somebody to talk to, or need that outlet to relieve stress, remember that F3 is a solution! Men need men to grow. Iron sharpens iron!! Stop hiding. All you need is the will to be a better man. I was struggling. F3 changed my life.”
Who do we each know that needs to be part of F3?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.