Warm Up:
-Chilcutt (Low Plank)
-What are the 3 F’s of F3? 1st F: Fitness, 2nd F: Fellowship, 3rd F: Faith
-What’s the F3 Mission Statement? The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-5 Core Principals: Free of Charge, Open to all Men, Held Outdoors, Peer Led, Ends with a COT
-F3 Credo: Leave no man behind, but leave no man where you find him.
-What are the 4 Quadrants of Preparedness from Q Source? Q1: Get Right, Q2: Live Right, Q3: Lead Right, Q4: Leave Right
-Arm Circles (x10 IC)
-Circle Arms (x10 IC)
-Michael Phelps (x12 IC)
-Toy Soldiers (x10 IC)
Caterpillar was yawning while doing other warm up exercises, so we had to wake him up…
-Burpees (x10 SC OYO)
The Thang:
Rifle Carry to Pavilion:
-I heard Caterpillar complaining while walking to the pavilion, so…
-Burpees (x10 SC OYO)
-Go for a mosey…around flag, past playground, back towards pavilion and end at basketball court…
-Burpee Buy-In …Whichever number you are in line, you do that many burpees, then start bear crawl…
-Start at corner of court…Bear Crawl, always facing towards development, around 3-point line, across end line, up to mid-court line, across mid-court, and back to start.
-Burpee Buy-Out (Continue doing burpees until you reach a total of 20 from the number you started with)
-Mosey back to pavilion
Since One Shot was complaining about his arms hurting all week from Drawstring’s WO last Wednesday, we had to make our arms hurt again!
-Block Curls (x25 IC)
And because One Shot was complaining about the curls…
-Burpees (x10 SC OYO)
Since I had 12 rounds planned for last week, but we only got through Round 9, continue rounds from last week:
Round 10:
Block Swings (x12 IC)
Zombie Crunch (Right Side) (x12 IC)
Zombie Crunch (Left Side) (x12 IC)
Burpee (x12 SC OYO)
Round 11:
Imperial Blocker (x12 IC)
Australian Snow Angel (x12 IC)
Homer & Marge (x12 IC)
Burpee (x12 SC OYO)
Round 12:
High Knees & Star Jump (x12 SC) (On my up, do Star Jump)
Heels To Heaven (x12 IC)
WWII (x12 IC)
Burpee (x12 SC OYO)
We gotta make our arms hurt some more!
-Block Curls (x20 IC)
-Burpee (x10)…this put our Burpee total to 96…
-Let’s do 4 more burpees to make it an even 100!
Mary
WWIII (x6 IC)
Since Barn Door was talking during the WWIII’s, and because he loves burpees so much…
-Burpees (x10 OYO)
(110 Total Burpees for those of us doing MABA)
COT
-Prayers for Square and his family. Prayers for sick and injured PAX. Prayers for the courage, wisdom, and discernment to lead our family well. Don’t take a single healthy day for granted! Thankful for you guys, and your dedication to getting up so early, and coming out to get the sweat and blood flowing! Great work guys!
~Bunyan out!