THE SCENE: Sunny with a high 85F temperature.
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
- Raise the roof
- Tempo squats
- Leg stretches
THA-THANG:
Workout 1:
- Slow mosey to road going down Everest
- Mountain climbers in cadence on the curb
Workout 2: Mosey to bottom of Everest
- High knees
- Butt kicks
- Side straddle hops
- 4x sprint up to tree then back down
- Charge up to Basecamp
Workout 3: Hill repeats on Basecamp x5
- Mountain climbers 4ct in cadence
- Shoulder tapos 4ct on top
Workout 4: Colosseum rounders – run around colosseum with mountain climbers in between sets.
Workout 5: Indian Run going to colosseum then back to AO. Mountain Climbers in between runs.
MARY:N/A
COUNT-OFF & NAME-O-RAMA
12 HIMs including a 2.0
CIRCLE OF TRUST/BOM:
Father’s Day is coming up this weekend and last Tuesday, during the board meeting at the Asylum PM, Mr. Jinxy said something that really struck me, “Quality time with your children is important, so as quantity”. As a young father, this really hit home for me. Being with your 2.0s physically makes a big impact on their personal development. We only have a limited time with our fathers. And I’m pretty sure they would love spending time with you this weekend!
So, gents, I advise you to go and spend more time with your children and fathers, better yet, spend time – whether it be breakfast, lunch, dinner, snack or coffee, this Father’s Day. Don’t forget to tell ‘em you love them and how much you appreciate them being there with you.
MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.
ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.