THE MISSION OF F3 IS TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
12.16.20 at the Brig
Core Principles……. F3 workouts …
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
PAX: Minivan, Nae Nae, Bartman, Hardhat, Radar, Spaulding-QIC
Conditions: 50 degrees…. with a little wind and mist in the air
Disclaimer: W/O at your own risk, push yourself and the guy next to you. We are here to get a little sharper, stronger, and faster today.
Warmup: The Mission of FS, TTTx10, 1st Principle, IW’sx10, 2nd Principle, Bobby Hurleyx10, 3rd Principle, PJ’sx10, 4th Principle, Mtn Climbersx10, 5th Principle, Fluttersx10, The Mission of F3, SSHx10
Mosey with high knees, butt kicks, lunges karaoke, lunges. Mosey again
Thang – the ever-increasing loop. Each run gets longer
20 Bobby Hurley’s – run 1st loop
40 PJ’s – run 2nd loop
60 Mtn Climbers – run 3rd loop
80 Flutters – run 4th loop
100 SSH’s – run 5th loop
Rinse and Repeat. Everyone got three rounds in. Well done!
Lt Dan – 1 Squat/4 Lunges
2nd F at Schnitzel’s on Saturday at 4pm. BYOB.
Prayer: It’s been a challenging year for many of us. But we still have a lot to be grateful for. Eight ways to be thankful as we approach the holiday season.
- Count your blessings
- Good health
- Keep Family Close
- Share what you are thankful for
- Fast from spending money on yourself for the time being
- Appreciate where you live in the world
- Be thankful for those that serve and protect our freedom and nation
-A little refresher on the mission and principles of F3. I’ll give the PAX a B+!
-Bartman took command of the lead and never gave it up this morning. Good work!
-Nae Nae still dealing with leg injuries but finished strong.
-Minivan and Radar just kept their heads up and got it done
-Hardhat and Spaulding hung back as Hardhat is still trying to convince me to run a marathon. Needs to check with Jennifer first
-Complete transparency, had to share with the PAX that I am not following #6 on the above list!
Until next time ~Spaulding