Q: Biff
PAX: Tin Cup, Samples, Q-Tip, Crosscheck, Black Lung, Chariot, Switchfoot, Redacted, Saferide
F3 – Fitness Fellowship and Faith
Mission Statement
“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”
Disclaimer
“I am not a professional – all exercises are merely a suggestion, please modify as needed. From this point on there is a real risk of injury so please be safe”
5 Core Principles
Free
Open to all men
Peer led
Always outside
End with COT (Circle of Trust)
Lots of guys doing the Murph challenge combined with my own shoulder strain we will have a Merkin free workout!
Pre-Thang
Mosey around the track 1 lap and meet in the middle.
Thang
This will be a simplistic workout but maybe not simple. We will do 3 core exercises and then take a lap around the track. We did several ab exercises that I have used from an App called 6 Pack Abs, I like it because it offers a good variety of ab work, these were mixed in with some of the more typical ab exercises that we do in F3. Each ab exercise was done for either a 15 count or cadence.
Big boys, Ivan Dragos, and Frozen Freddie’s – Ran a lap.
Kobe Crunch, Flutter Kicks, Canoe Crunch – Ran a lap.
Seated Ab Circles, LBC Twists, Bent knee wipers – Ran a lap.
Upper circle crunches, accordion crunch (Each side), 1 down-2 ups – Ran a lap.
Frozen Imperial Walkers, Dying Cockroach, Sarpy Slammers – Ran a lap.
Heels to Heavens, Low Dolly’s, E2K – Ran a lap.
Omaha was called and we gathered in the center of the field for MARY!
Mary:
Rosa Litas, scissors, Mike Tyson, starfish crunch
COT:
Discussed that quite a bit of our culture is currently feelings based. Feelings are a natural part of life, but when we let our feelings lead our choices then problems are likely to follow. So I encourage you to think about the following statement and help it guide your decisions.
Choices lead, feelings follow.
You have the opportunity to make choices that direct the way you treat other people, especially those who you disagree with or have wronged you. The tie in from a recent sermon was this, “The true test of Christianity isn’t loving Jesus, it’s loving Judas.” It is a choice to love someone who has wronged you as your feelings will probably not lead you down that path.
Announcements/Prayers:
Prayers for Rancid and his family as he buries his brother today.
Lots of shovel flag passes happening the next two weeks, see slack and the COMZ-Q update.
Aye, Biff