THE SCENE: So nice.
F3 WELCOME & DISCLAIMER: Nah
WARM-O-RAMA:
Round robin
The Real Cherry Pickers
Projectivators
Moroccan nightclub
Tempo Squats
Tempo merkins
Imperial Squawkers
THA THANG:
Mosey to the pool wall – 10 Wall-ups
Mosey to the playground, partner up. Partner 1 does max pull-ups. Partner 2 matches P1’s reps with burpees. Switch – repeat x4
Mosey to the amphitheater. 10 box jumps, 10 derkins. Repeat
Totem Pole: Do all exercises in the set then run.
Next time, skip the highest rep exercise and repeat sequence until finished.
Exercises were;
12 Burpees
11 Squats
10 Werkins
9 LBCs (4-ct)
8 Flutter kicks (4-ct)
7 Hello Dolly (4-ct)
6 Bobby Hurleys
5 Carolina Dry Docks
4 Broad jumps
3 Diamond Merkins
2 Donkey kicks
1 Clap Merkin
RUN!
MARY:
Mosey to parking lot.
30 squats, 30 second Al Gore – sprint
30 merkins, 30 second plank – sprint
Repeat for 20/20 seconds, 10/10 seconds
Guantanamo
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Philippians 4:8
“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
Also revisited the fundamentals of F3;
The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
It’s not just about the workout – “it’s more than a workout”. The purpose is to inspire your leadership as a man, a father, a friend, a husband. You post at F3 to become motivated to be a better version of yourself. “Leave no man behind, leave no man where you found him.”
5 core principles: Free of Charge, Open to All Men, Held Outdoors, Peer-led, Ends with a Circle of trust.
“ISI” – Iron Sharpens Iron. Proverbs 27:17: “As iron sharpens iron, so one man sharpens another”.
F3 has a leadership model that they call the Q Source – 52 elements divided into four quadrants; Get Right, Live Right, Lead Right, Leave Right.
The ultimate goal of F3 is to mold you into a HIM – a high-impact man. A man who leads and who serves and lives third. Living third means choosing to live and serve God, family and/or community, and then yourself.
MOLESKIN:
PRAYERS / ANNOUNCEMENTS:
Prayers for Bobbitt as he presides over a tough funeral today – grace and peace, brother.
Prayers for Rocket’s son’s friend, Ty – and his family.