Disclaimer Given: F3, Core Principles, Purpose and Men go ahead and sign up to Q!
Mosey around Adventure Park for some butt kickers, high knees and simply getting the heart rate up. Grab your water and meet in the basketball goal area.
Explain how to give commands in F3, especially in Cadence
SSH x 20 IC
IW x 20 IC
Don Quixote’s x 10 IC
Moroccan Night Clubs x 20 IC
Dancing Bears x 10 IC Hold the Plank
Alternating Shoulder Taps x 10 IC Hold the Plank
Music Time. First song was Roxanne. Drop and do a burpee every time you hear Roxanne
Second song was Let the Bodies hit the Floor. Get in the plank position and do
not let your body hit the floor. Every time you hear a number, do a donkey kick
and for every body hit the floor, do a merkin
Third song was Bring Sally Up. Get in the squat position and follow orders.
Stay in squat position until you hear bring sally up!
4 corners with bear crawls in between. Each corner represented an exercise to complete, then run to middle of field and bear crawl from 1 cone to the next before running to next corner for another exercise. Cones were 10 yards apart for bear crawls.
-Corner 1. 10 Burpees
-Corner 2. 20 Merkins
– Corner 3. 30 Squats
-Corner 4. 40 LBC’s
Rinse and repeat for 20 minutes. Some got 3 + full rounds in.
Finally, basketball. And I use that term very loosely with this group. Everyone does SSH while one Pax shoots a free throw. If he makes the shot, everybody does 5 Bobby Hurleys. If he misses, everybody does 5 Burpees. Holy crap it turned into a burpee fest. Only 1 out of 17 shots were made. Lot’s of burpees were completed. Chilipepper missed on purpose just for more burpees.
6 minutes left for Mary
Heals to Heaven x 20 IC
Flutter Kicks x 20 IC
American Hammers x 10 IC. First time seeing men do selfies at a workout (Buchanan). Welcome I think.
Dying Cockroaches x 10 IC
Give to Give. F3 expansion
10 Year Anniversary work out in Wilmington, NC. Sign Up
Wild Pax CSAUP. First part of December. Men only. Campout. No 2.0’s.
Grow Ruck. Lancelot gonna be getting together with Pax to iron out details. Conference Call
Rowdy. Has a house to fix up for special needs kids. More details to come.
Alzheimers Run. Nov. 21. 2 teams. Run/Walk 5K. Sign up on slack.
Zoom Bible study Wednesdays.
Sat. Bible study on Saturdays. Book of Job.
Welcome Buchanan. Selfie man.
Bing’s daughter Amelia. Needing confidence and self assurance
Lancelot foot issues
Chillipepper friends with surgeries happening.
Griffin having some demons
Remember we are our Father’s sons. We have an inheritance. We no longer need to live in an Orphan Spirit but of one of an Adoptive Spirit. Keep your heads high and continue to lead men! Thanks for letting me Q this morning.