Combine Q – 2/1/24
F3- fitness fellowship and faith
Our mission is to plant, grow and serve small workout groups for the re-invigoration of male community leadership.
5 principles
- free of chargeÂ
- open to all men
- always outside
- 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.
-FNGs???
2 rows
- warmarama – kick butt, imperial, dramas, arm circles,
- def slides drills – burpees and turn side ways, Bobby hurleys,
11s – ranger merkins and plank jacks with a partner
Wall work hill /snake
incline plank , Bernie up
Chicken peckers –
Rear leg lifts – bear crawl
Wall sit – lunge
races – teams of 2 first to 20
Bear crawl up run down
Bernie up run down
Groups of 3 – do exercises on sheet by bleachers – 1 pax does a lap (whole thing hard). Bruiser ran across and back.
20 reps each
Dips
Step ups
Incline merkins
Apollo ohnos
Forward folds
Big boys
Nameorama
FNG if any
COT – Q source – influence
Beatitudes this Sunday at church – Matthew 5
Influence – Dredd talked about how he identified some traits of men he could tell were different. Men who influenced by word and deeds.
They seemed to be guided by their own sense of purpose. This made them disruptive to status quoo.
Their words were clear and uncompromising – because they were not compromised men
Their deeds were unselfish – never detrimental to the group.
They approached problem solving like pros. Didn’t waste time trying to alter conditions and didn’t was time on small problems.THEY WERE THE TYPE OF MEN WHO WOULD CAST A LIGHT, IF IT WERE POSSIBLE, BUT WOULD NEVER CURSE THE DARKNESS IF IT WASNT.
