THE SCENE: warmest Q of the year this far, a beautiful 47.
F3 WELCOME & DISCLAIMER
YEP!
WARM-O-RAMA:
- SSH
- Tempo squats
- Toe merkins
- Tempo Merkins
- LBAC -F
- LBAC – B
- Knox Cherry Pickers
- Willy Mays Hayes
- Hamstring stretch
THA-THANG:
Collect toys, and mosey to the track
Separate PAX into two groups of equal size and fitness level
One group on each end of the soccer goal.
We will have a PAX race from the center of the goal every time each team finishes a round of the following.
- 100 CMU curls
- 100 CMU squats
- 100 Merkins
- 25 sandbag burpees 40#
- 200 yard run
A race can only be completed once all PAX on a team have completed all exercises in the list. Once a PAX finishes their contribution, they will hold Al Gore until their team is finished. Once finished they must elect a candidate to run the race. Each PAX must run race once.
Races are as follows:
Round 1 – Bear Crawl to the orange cones, sprint back
Round 2 – Crab walk to the orange cones, sprint back
Round 3 – Bernie to the orange cones, sprint back
Round 4 – CMU Rifle carry 200 yards, if CMU falls out of position, stop running
Round 5 – 40# sandbag toss to orange cone, carry bag and sprint back
Each win is a point. If we tie, there will be a heavy plank hold off. Team will elect one man to hold plank with 40# SANDBAG on his butt. The PAX who holds longest wins a point, and therefore the whole shabang.
Team 2 wins 3-2
MARY:
No time
CIRCLE OF TRUST/BOM:
Copied from Judge Judy newsletter 3/4/22
“Once upon a time there were two families who lived next door to each other. The families were quite different. The first family were Christians. They took good care of their house and lawn. They never used tobacco, alcohol, or drugs. They never cursed or fought loudly with one another. The kids were never in trouble, and they all went to church every Sunday.
The second family had nothing to do with God. Their house and lawn were a mess. They smoked and drank to excess and even used drugs. They cursed and fought loudly with one another. The kids were always getting in trouble with the law. They never went to church.
One day the teenage daughter from the first family told her father, “You know, Dad, I think there’s trouble next door. Their kids told some of my friends at school that their dad and mom are going to get a divorce.”
Dad said, “Divorce, huh? Too bad” and went on about his day.
The daughter went into the kitchen where her mother was preparing dinner and repeated the news. Her mother nodded her head knowingly. “That’s what they get for not going to church and for living like they do. Let that be a lesson to you, in case you ever get the notion you don’t want to go to church! I sure hope we get some decent neighbors in there after they’re gone.”
And, behold, the second family split up and moved away. And the new neighbors were decent people who kept up the house and yard, never smoked or drank or used drugs. They never cursed or fought loudly. Their kids were honor students. The new family even went to church occasionally. And the first family lived happily ever after, never bothered by their neighbors again.”
Men, let’s not be that first family. There is a quote in the Q source that says “Hard looks and straight talk (tempered by love) get results”. It’s part of the whetstone philosophy. Whetstones are used to sharpen blades. F3 uses this idea as a relationship model. Each man can be a whetstone or a blade, or both. Every man needs a whetstone, and every man can be a whetstone. Look around you, are there men in your life that are struggling with being a husband, father, or son. If you have had success where they are failing, tell them that you were there once and how you were able to find your way to success .
“As iron sharpens iron, So a man sharpens the countenance of his friend.”
Proverbs 27:17 NKJV
MOLESKIN:
Iron chef also in the house.
ANNOUNCEMENTS: