USA Themed! USA vs. England in the World Cup that day. Great USA tunes during the workout. 

Day after Thanksgiving  so smaller group – 8 HIM 

F3- fitness fellowship and faith

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 principles

  • free of charge 
  • open to all men
  • always outdoors
  • led in a rotating fashion,
  • End with a Circle of Trust.

-Credo – leave no man behind but leave no man where you found him. 

-I am not a trained professional so modify as needed.

Mosey to big lot for warmarama – SSH, Imperial Walkers, Sun Gods, Cherry Pickers

Mosey back to park bathrooms – 

Wall sit worms – everyone does exercise then guy on the end runs to the front. Go all the way around building.

Balls to the wall worm – all the way around again

Soccer field – mosey across bridge for anvil workout Two groups – do exercise then run down and back from cone, then add the next exercise in the list. 

 5 Burpees 

10 diamond merkins  

15 Freddy mercuries 

20 Bonnie Blair’s (not IC)

25 American hammers

30 nolan Ryan’s  

35 mountain climbers  

40 SSH – my group got to these then it was Omaha

45 LBCs

50 Squats 

Mosey to flags – 3 min

American Hammers and Heels to Heaven 

Name O Rama – 1 min 

Announcements/COT – 5 min

prayers and praise to Sky Q 

COT – Read an article from 1983 about the sudden death of my Grandpa Bill, as written by a family friend. Very hard to read aloud even for a man I never met. He didn’t leave a legacy of wealth but of friendship, caring and gratefulness, even in tragedy. Know what’s important and what your legacy in life should be.

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