LURPH
Q: Lansbury
PAX: Kielbasa, Tin Cup, Spacebar, Hooah, Waterboy, Rollbar, Folsom, Tassles, FNG-Knoxville, Tight Lip
Welcome to F3. It stands for Fitness, Fellowship, and Faith.
Mission Statement: To plant, grow and serve men’s small workout groups for the invigoration of male community leadership.
There are 5 core principles:
- Be free of charge.
- Be open to all men.
- Be held outdoors.
- Be led in a rotating fashion.
- End in a Circle of Trust.
Are there any FNG’s here today?
Disclaimer: I am not a professional, all exercises are merely a suggestion, please modify as needed.
F3 Credo: Leave no man behind, but leave no man where you find him.
Warm-A-Rama was completed
Side straddle hops x 15 (IC); Tappy Taps x 15 (IC); Merkins x 15 (on the down)
LURPH
10 Dips (on the down) – 20 Squats (on the down) – 30 Cherry Pickers (IC)
10 20 30
10 20 30
Core x 15 or 20 reps
1 Lap
10 20 30
10 20 30
Core x 15 or 20 reps
2laps
10 20 30
10 20 30
Core x 15 or 20 reps
2 laps
10 20 30
10 20 30
Core x 15 or 20 reps
2 laps
10 20 30
10 20 30
Core x 15 or 20 reps
1 lap
Omaha was called
Mary was completed
FNG: Knoxville
Prayers and Announcements
COT: Everyone has a long list of things they would like to get done if they only had time: just pick something on that list and do it!
Q led PAX in prayer