THE SCENE: 50’s – calm
F3 WELCOME & DISCLAIMER
“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your Q this morning. I am not a professional and you are here on your own volition, so if you need to modify any of the exercises we do this morning feel free to do so! But push yourself and those around you.”
WARM-O-RAMA:
1. Cherry-Picker: 15 x 4 in cadence
2. SSH: 20 x 4 in cadence
3. High Knees: 20 x 4 in cadence
4. Plank Jack: 20 x 4 in cadence
5. Merkin: 10 x 4 in cadence
THA-THANG:
PAX put keys/wallets/etc in Steam’s ruck
Steam assigned flag carrying duty to different PAX members throughout the beatdown
- Mosey to The Foundry
- Mosey around the back (bottom lot)
- 15s
- Assemble battle buddy teams
- Bottom lot = Battle Buddy situps
- Fingers interlocked behind head – battle buddy hold feet
- Start with 14 BBSs
- Top (Front of The Foundry) = Merkins
- Start with 1 merkin
- Time Crunch —- PAX recovered at bottom lot
- G-6 led PAX in 10 – 4 count merkins as the exit ticket
- Mosey Right out of The Foundry
- Mosey to bridge tunnel leading to under I-40
- Peel
- 2 columns facing the tunnel ahead
- QIC gave the command “PEEL” & each battle buddy team sprinted to the middle of the tunnel – executed 5 merkins – and sprinted to the other side and held the squat position until all PAX recovered
- All PAX waiting their turn to PEEL held squat position
- Mosey to middle column in open parking lot under I-40
- 8s
- @ middle column – 7 smurf jacks
- @ trailer across lot = 1 squat
- QIC rallied PAX @ trailer with flag
- Full out 100% sprint back to middle column
- 8s
- Mosey back to AO
- F3 Cadence Call by QIC
- Abs @ AO
- Frank led PAX in American Hammers & Flutter kicks until 6 arrived
COUNT-OFF & NAME-O-RAMA
27 total – 2 FNG
Quarantine – Steam – Put-Putt – Swanson – Baby-Face – Hillary – Abort – Amazon – Rousey – Rascal – Butterfly – Bessie – G-6 – Frank – Creeper – Plunger – Cowbell – Careless – Crouton – Prom Night – Petey – Cheatsheet – Cliffhanger – Ringworm – Cougar – Dipper – Bareback
CIRCLE OF TRUST/BOM:
1 Chronicles 28:10 = Be careful now, for the Lord has chosen you to build a house for the sanctuary; be strong and do it.
(MSG) “…..be brave and determined and do it.”
God is calling us as men to be strong – to be determined – to do it. He’s called us to build for him, not tear down. I don’t feel like I’ve been strong and have been doing it lately.
That’s where this circle doesn’t just stay here. Take this encouragement outside of 0530 – 0615.
Pray It Out
PRs: G-6’s friend who is battling cancer – for their family