Fitness. Fellowship. Faith.
COT: Jeremiah 29:11
THE THANG:
On football field
-50 snow angels
Separated into 2 teams. Snowball fight. You get hit you do 5 burpees.
Round 1- you get 3 lives
Round 2- civil war – each team stands shoulder to shoulder 10 yards opposite the other team. You get 1 shot per round. If you get hit you’re out. Play until last man standing.
Round 3 – single elimination
Moved to the half pipe hill
Teams did a sled relay. Go down hill on sled stop and do 1 burpee. Run up the hill and handoff to teammate.
MARY:
Pickle pounders
Hold plank until 6:15
ANNOUNCEMENTS:
Convergence this weekend. See you all there.
COT:
I read the letter I wrote to Shamrock last year followed by the letter Mrs. Cardinal wrote to us this year.
When asked about why God chose the timing that he did, “She said, “It was because he hadn’t met F3 yet. God waited to take him until they were in your life to take care of you.” She was right. God waited…so that I would have you to walk with me through the darkest valley of my life.”
Do you believe that F3 can make a difference in the lives of men and their families? Who do you see around you that needs support? Who do you go to for support. While sad, Cardinal’s passing is a good story that all men of F3 are part of. The challenge is to make it count for yourself and others while you still can.
The Thang:
Choose two points about 100 yards from each other. At “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat that sequence for exercise Sets 2, 3, and 4.
Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven
Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count
Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s
Set 4
20 Burpees
We retold his story and shared the impact on the F3 Nation, and challenged these men to stay on top of their health.
5 Merkins
Cherry Pickers: 5
5 Merkins
Tie Fighters
5 Merkins
25 Calf Raises
5 Merkins
THE THANG:
Mosey to CMU pile
Warmup to the suck!
25 Curls
25 Flutter kicks – 4-count
50 CMU Bench press
50 windshield wipers
Mosey with CMU to the covered walkway
10 Squat presses, but do 5 presses at the top before your next squat
-run short loop after each exercise
20 Hello Dolly 4-count
30 CMU rows
40 Alternating CMU Merkins
50 CMU overhead press
60 American Hammers single count
70 LBCs
80 SSH single count
90 CMU Bench Press
100 scissor kicks single count
added 10 extra CMU bench press
Return CMUs
50’ CMU drag
MARY:
Monkey Humpers
COT: Think about the positive accomplishments of 2023. Some lost weight. Some got in more Bible reading or other book reading. Maybe we invested more into our family and friends. Don’t get down about things that you didn’t accomplish, but set some goals for 2024.