Today is the 1st of October and is also, the beginning of the Give2Give Drive for The F3 Foundation. Details for the Give2Give is on the website. Nantans were asked to post a video to tell F3 Nation what F3 means to them. F3 has made an impact on me in a way most of you all take for granted. Because I am single with no kids, I thought I didn’t have a family, however in the 1 1/2 years with F3, I know that the brotherhood of F3 Suncoast is my family. So today ‘s beatdown focused on the brotherhood of F3 Suncoast. So in doing our workout, we paired off and each round with we were presented a question that each of had to answer and tell our stories. Where we grew up, our education background, our weaknesses, strengths, etc. Each round, we switched partners with different questions. At the end of the workout, we found out more about each other and how we got to be the the person we are today, Knowing your fellow brothers strengthens the brotherhood of F3 Suncoast.

Welcome

5 Core Principles

Free, all Men, Rain or Shine, led in Rotation by peers, COT
WARM UP:
Michael Phelps, Agitators, Rice pickers, Leg Stretches, SSH, Imperial walkers
MOSEY

Thang
Split up into two groups in pairs. Two parking lots, 4 corners each. 1’s go to parking lot 1 and 2’s to the other. Walk between cones as you move on the next set.

3Rounds of increasing rep count exercises (Ladder)

Round 1
1’s – LBCs: 10, 20, 30, 40
2’s – Squats 10, 20, 30, 40

Plank for the Six on both sides

Switch parking lots and partners

2’s – LBCs: 10, 20, 30, 40
1’s – Squats: 10, 20, 30, 40

Round 2
1’s – Lunges: 10, 20, 30, 40
2’s – Box Cutters: 10, 20, 30, 40
Plank for the Six on both sides
Switch Parking lots and partners

Round 3

1’s – Shoulder taps: 10, 20, 30, 40
2’s – Plank Jacks: 10, 20, 30, 40
Switch again

COT:

Announcements:

Give2Give Drive October

Prayers and Praises:

Kotter : A year of challenges and got the Strength of God and F3 to overcome them and be in a Better place

Prayers to Snapshots Brother in law for his medical challenges

To all medical specialists,  first responders,  law enforcement,  farmers, teachers,  and Military.  all pax facing medical challenges and mental challenges.  And our great Nation

“You cannot see brotherhood; neither can you hear it nor taste it. But you can feel it a hundred times a day. It is the pat on the back when things look gloomy. It is the smile of encouragement when the way seems hard. It is the helping hand when the burden becomes unbearable.”

“True humility is not thinking less of yourself, it is thinking of yourself less”

Blessed as always…-Lancelot