THE SCENE: Rainy, temp in 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Pinto Twists, 20 Side-Straddle Hops, 10 Tempo Merkins, 10 Windmills, 10 Rockettes, Michael Phelps.
THA-THANG:
We met at Pavilion at Northern Ball Fields due to rain. We stayed at Pavilion after the Warm-O-Rama to do Totem Pole with the following exercises, 30 seconds each exercise, five times each exercise:
- Burpees
- Squats
- Picnic Table Pull-ups
- Star Jumps
- Big Boy Sit-ups
Mosey to CMU pile. Each man gets CMU and puts it by curb on parking lot. We will do the following exercises, then, after each exercise, bear crawl two parking spaces, lunge two parking spaces, and Bernie the remainder of the parking lot to the curb. Sprint back to other curb and do the next exercise, then repeat the trek across the parking lot. Here are the exercises with the CMU’s:
- 25 Overhead Presses
- 25 Curls
- 25 Rows
- 25 Squats with CMU at chest.
- 25 Incline Merkins with hands on CMU
- 25 Decline Merkins with feet on CMU
Return CMU’s to pile. We will then sprint back and forth across the parking lot. We will go back and forth four times.
Mosey back to Pavilion.
MARY:
2 minute squat with back to wall.
COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
I Chronicles 16:34 Oh give thanks to the LORD, for he is good; for his steadfast love endures forever!
As Thanksgiving approaches I want to say how thankful I am to have F3 brothers like you in my life. As men, we need the bond of other men in our lives. I have a wonderful wife, wonderful family, wonderful co-workers. But I need to walk among solid men, men who strive to be HIM’s, men who challenge me, men who push me, men whom I can talk to in confidence, men who I admire, men whom I feel a unique bond with. F3 has added something to my life. I feel it each week, feel it in my step, feel it when I get together with you guys, whether for workouts, Coffeeteria, or a beer. And, my wife sees this change in me. She loves it that I go to F3. She loves it that I am in community with such good, spiritual men.
So, I give thanks for you guys. And, I look forward to giving you Hell at Brolympics!!
MOLESKIN:
Prayers for Junk’s wife, Messi’s wife, Thunderstruck’s mother, Chaucer, and Butter’s son.
ANNOUNCEMENTS:
Brolympics this Saturday, 6:45 am at Asylum.