Q: Stitch
PAX: Crawlspace, Eliza, Honeydew, Mermaid, Skidmark, Flower Pot, Lizzy, Snaggletooth (Elijah Tafao), LeBling, Drano
FNGs: None
COUNT: 11
WARMUP:
1. SSH
2. Willie Mays Hayes
3. Moroccan Nightclubs
4. BACF
5. BACB
6. Shoulder Taps
7. Tempo Squats
THE THANG:
Football mosey – Run and Pass duos with drops to do 2 Burpees, back to CMU pile. Partner up and Grab 1 CMU per duo. Move to the back lot, far end of Jesus statue.
Dora Style with one partner beginning the exercise and the other taking the trip to the far light post and back. After 100 collective reps, move on to the next exercise.
1. OHP
2. Curls
3. Tricep Dips
4. Heavy Squats
5. Bench Press
6. Lawn Mower Pulls (switch arms every 10)
Football mosey back to COT with a stop for Mary
MARY:
Flutter kicks
Freddie Mercuries
V-Ups
Pickle Pounders
Mountain Climbers
Hello Dolly
ANNOUNCEMENTS:
One Knox SC Game tickets available for June 13 game. Bring your family/friends. Link on Slack.
COT:
STORY work – Dig into your past stories and relationships. These things directly impacted you and shaped who you are today. Our bodies and our brains process memory differently. They are still with you and how you operate. Find someone to share your story with to help you make sense of why your current life looks and feels the way that it does. You’ll experience healing and freedom along the way.
I mentioned this a couple of weeks ago and I want to continue to challenge each of you to do 3 things:
1. Show up! Just get here. You and the group will grow stronger each morning you are present.
2. Sign up to Q. You are more than equipped to lead a morning workout. You woke up and got here today, and that was the hardest part. I think every man here brings something unique and valuable to our group. If you need help building a workout or want to co-Q, just reach out to me. Let’s get the calendar filled up.
3. Encourage others. Talk to your friends, neighbors, and co-workers about F3. I know it’s not for everyone, but every man needs this, and we all know it. Mention it, talk about what it means to you, and ask for a commitment to try it.