5 Core: Free of Charge, Open to All Men, Held Outdoors, Peer Led, Ends with COT

Moxy, Nur, Nur High Knees, Nur Butt Kickers.  Round up Motivators on 8, Strawberry pickers, walk out to Merkins IC x 10, Stretch right, left and middle.

Today’s Q Source topic is Group.  As a reminder Q source defines groups as:

Community – Bound by Proximity

Organization – Bound by common goal

Teams – Specific Mission

We as F3 are an Organization with a mission to “Plant, Grow and serve small workout groups for Men for the invigoration of male community leadership.”

We broke out into Teams of 3 or 4.  Each team member is to perform the rep count, but we are allowed to bank on our strengths and pick up the six.  Pax that is complete and perform exercises and give them to other pax.  Once the entire Team has reached their individual rep count on to the next excessive.  As in life, there are always Jesters at play.  Things that take us off cadence and make us miss our count.  Thus every 60 seconds everyone will do 3 burpriees.

Jester.  3 Burpees at the start of every 60 seconds.

50 Hand Release Release Merkins

100 Leg Raises

150 Jungle Boi Squats

200 Big Boy Sit-ups

250 Stationary Lunge Steps (ct ea leg as 1 rep)

From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work.

Ephesians 4:16

Announcements

Murph on Monday at 7:00, with a pre-Ruck option at 5:15.

COT

Drake, asking for prayers for Chuck’s battle against cancer and Dillon for his choices.

Trains wife Sarah infection

Roudy mission trip in the Bahamas.