The Farm Q 7/15/2022
Q: Mr. Miyagi
Pax: Biff, Fish Oil, Mortar, Maaco, tony the Tiger, G-string, Fun Dip, Robin Hood, Mow Town, Low Flow, Mr. Miyaigi
Mission: The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
5 Core Principal: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.
Not A Professional Modify as Needed
FNG’s?
War A Rama: Run up the Hill
Halfway
Side Saddle Hops IC 15
Tappy Taps 15 IC
Sun Gods sober 10 forward and 10 backwards
Cherry Pickers 10 IC
In the Corner Find a Spot
Dips 15
Derkins 15
Step ups 15
3x
Station 1
Air Squats 20
Bonnie Blairs 15 IC
Monkey Humpers 15 IC
Apollo Oh No! 15 IC
Do all and Push
Station 2
Merkins 20
Groiners 15
Carolina Dry Docks 20
Plank Jacks 15
Do all until Push/ Rinse and Repeat
Station 3
Freddie Mercuries 20 IC
LBC 15 IC
Starfish Crunches 20 IC
Reverse Crunch (Bring Legs to chest) 15 IC
Station 4
Wall
Chicken Peckers 15 IC
Dirty Hookup 15 IC
Donkey Kicks 10
Rinse And repeat until push/ Rinse and repeat
Mosey to the Flags
Heels to Heaven
Sarpy Slammers
Announcements and Prayer Requests:
Maaco Anniversary and M’s Surgery
Anniversary at the PIT
Pea Trap Baby been Born
COT:
Not for me but for others, This was a message I keep hearing from coach brown the night before in a football camp my kids were at, at Westside Middle school. But it also made me change my COT for today, I had another on planned but, this message of not for me but for those keep coming to me all night. Now that we are doing this Murph challenge it make me consider the sacrifice of Michael Murphy and I read what he did in operation Red Wing and how he sacrifice himself for those in the operation, it make me think on how we wake up every morning and each one workout every morning to be better but not for ourself but to be better man for our M’s and our families. Most important it make me think of the ultimate sacrifice of Jesus Christ on the cross not for him but for us to receive his Grace and be here today as a living example of his glory.
Let’s Pray