Q: Mr. Miyagi
PAX: Rooney, Busser, Black Tuesday, Ear Tag, Simmons, Skipper, Dozer, Kickstand, Firewalker,
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 Principle: 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?, No FNGS
Warmorama
Side Saddle Hops IC 15
Tappy Taps 15 IC
Sun Gods sober 10 forward and 10 backwards Miyagi Style
Cherry Pickers 10 IC
Indian Run Around the Pond
In the tables
Dips 15
Derkins 15
Step ups 15
3x
Station 1 Monkey Bars Do 1 and push to group 2
15 Pull ups
10 Burp – ups (brupee that finish in a pull up)
Six Pack (start with 1 pull up, and do 5 merkins, work your way up to 5 pull ups then down to 1 merkin)
Station 2 Do 1 until push
Squats
Jump Squats
Lunges IC
Station 3 Do 1 until Push
Freddie Mercuries
Reverse Crunch (LBC position Bring Legs to your chest)
Floater Kicks
Station 4
Merkins
T – Merkins
Dry Docks
OMAHA
On 6
Heels to Heaven
Sarpy Slammers
Announcements and Prayers
Blood Drive on the 21st
2.0 Scout workout on the 22nd @ Dragos Lairs
Thank you for Support For Miyagi’s Family after M’s Surgery
COT
Thankfulness: this week is being a difficult week on the Castillo’s house not going to lie, yesterday was the first day after my wife emergency surgery Monday night and being Mom and Dad is hard. But is just a big reminder for me first to be thankful. Thank for each one for you for your prayers and messages throughout this process it was very helpful to keep me balanced just being at home. Thank God for healing and doctors that even with the delay could take care of my wife issue and thank God for fulfilling his promises that he will not leave us alone through all this type of situations. So, lets always remember to be thankful.
Prayer