Q: Stitches
AO Conditions: 68 Degrees and humid.
8 PAX: Tight Lip, Cosmo, Hind Sight, Blue Bunny, Beeps, Rosetta, Good Lookin, Stitches
Orientation:
Welcome to F3: Fitness Fellowship and Faith
Disclaimer: I am not a professional, modify as necessary.
The Mission Statement:
The mission of F3 is to plant, grow and serve men’s small workout groups for the invigoration of male community leadership.
The Five Core Principles:
Open to All Men –
Always Free of Charge –
Led in a Rotation Fashion –
Always Outside –
Ends in a Circle of Trust-
The Credo: Leave no man behind and leave no man where you find him.
FNGs: None
Mosey: From the Shovel-Flags to the BBall Court
Warm-a-Rama:
Side Straddle Hops: 20IC
Cherry Pickers: 20IC
Tappy Taps: 10IC
Big Ones: 10 Count Each Way
LBC’s: 20 IC
Pre-Thang (1X):
Bear Crawl up the Hill
Australian Mountain Climbers: 20IC
Air Squats: 30D
Chicken Peckers: 20IC
Wall Sit: 30 Count
Bear Crawl down to the BBall Court for the first round of the Anvil
The Thang: The Anvil String of Pearls
After each set, the group moseys to the next station in a clockwise rotation around the soccer fields. Repetitions build from the top to the bottom of the list, so first time through is 5 Burpees and Mosey, second time through is 10 Merkins, 5 Burpees, and Mosey, and so on. We made it through everything below and had a bonus round of 10 reps each and uphill Bernie Sanders at the end.
5 Burpees (D)
10 Merkins (D)
15 LBC (IC)
20 Alternating Lunges (IC)
25 Mtn Climbers (IC)
30 Second Plank
35 Flutter Kicks (IC)
OMAHA! @ 6:05 AM
Back to the Flags
6MOM:
One Round of Rancid Hammers
Announcements: It was a pretty quiet and sweaty bunch.
Prayer Requests: Sputnik and Tight Lip’s son (starting summer school).
COT: Stitches relayed a story about coaching his son in a baseball game that did not go very well. His message to the team afterwards, was “remember how this feels”. When times are good, sometimes we can forget or take for granted the failures that have taught us, motivated us, and propelled us forward. Be humble and thankful for the past failures that have made you what you are today. Any currently challenges or failures can also be turned into wisdom tomorrow.
Ball-O-Man: Stitches prayed the group out.