Warm Up:
-Low Plank (I just had an Epiphany last night…from the F3 Nation Exicon, a low plank is actually called “Chilcutts”) …While in Chilcutt, we discussed the 3F’s of F3…
The 3 F’s:
1st F-Fitness! – Consistent Fitness. It’s the “Magnet”…it’s what draws you in.
2nd F-Fellowship! – The Glue: You do hard things with the men around you, they become friends, and it keeps you coming back.
3rd F-Faith! – The Dynamite: As F3 Nation, this isn’t tied to any specific religion and is broadly defined. It’s about being vulnerable, and recognizing that you’re not the center of your own universe, and wanting to take F3 to other men. The 3rd F has been defined as the “dynamite” that amplifies the impact of the first 2 F’s, and unlocking the full potential of F3. The 3rd F is the key to making meaningful connections, deeper conversations, accountability, and making a real impact on each other’s lives and in our community.
Today is the last day of the Christmas season, or the 12th Day of Christmas, also known as the Epiphany.
Matthew 16:15-16: “But what about you?” Jesus asked. “Who do you say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.”
-Arm Circles (x12 IC)
-Circle Arms (x12 IC)
-Toy Soldiers (x12 IC)
The Thang:
Take blocks to Pavilion…
Round 1:
Goblet Squats (x12 IC)
WWI (x12 IC)
LBC (x12 IC)
Epiphany! Burpee (x12 SC OYO)
Round 2:
Lunge w/ Block (x12 IC)
WWII (x12 IC)
Flutter Kicks (x12 IC)
Burpee (x12 SC OYO)
Round 3:
Block Curl (x12 IC)
WWIII (x12 IC)
Windshield Wipers over block (x12 IC)
Burpee (x12 SC OYO)
Round 4:
Overhead Press (x12 SC)
Pickle Pointers (x12 IC)
Gas Pumpers (x12 IC)
Burpee (x12 SC OYO)
Round 5:
Step-Ups w/ block (x12 IC)
Crunchy Frog (x12 IC)
Makhtar N’Diayes (High to Low Plank) (x12 IC)
Burpee (x12 SC OYO)
Round 6:
Irkins (x12 SC)
Plank Jacks (x12 IC)
Mountain Climbers (x12 IC)
Burpee (x12 SC OYO)
Round 7:
SSH (x12 IC)
Chilly Jacks (x12 IC) (Low Plank Jack)
Hello Dolly (x12 IC)
Burpee (x12 SC OYO)
Round 8:
Calf Raise w/ Block (x12 IC)
Box Cutter (x12 IC)
American Hammer (x12 IC)
Burpee (x12 SC OYO)
Round 9:
Dry Dock (x12 IC)
Rosalita (x12 IC) (Like Hello Dolly, w/ legs at 90 degrees)
Golden Arches (x12 IC)
Burpee (x12 SC OYO)
We ran out of time to do round 10-12 that I had planned. At this point, we had done 108 Burpees…
Mary
Burpees (x2) to make our total an even 110…
COT
-Prayers for Square and his family. Prayers for sick and injured PAX. Prayers for healing of broken relationships.
Great work this morning, men. Sunspot had to head out before COT to get his son to wrestling practice. That’s why he’s cropped into the picture! Sorry (not sorry) for all the burpees, Barn Door!
~Bunyan out!