Dora 1, 2, 3 with CMU’s at Old Forest

THE SCENE:

Chilly

F3 WELCOME & DISCLAIMER

Did it (including accidentally mixing up some words in the mission to say “workout groups for small men” instead of “small workout groups for men.” oops.)

WARM-O-RAMA:

  • SSH (IC) – 35
  • Daisy Pickers (IC) – 10
  • LBAC (IC) – 20 total (forward, backward, big, small)
  • Merkins (IC) – 10

THA-THANG:

Partner off and mosey to the playground. As a pair, complete 40 pull-ups (modify with partner spotting or aussie style). Plank til all in. Mosey back to parking lot.

Dora 1, 2, 3 with same partner (all the following with CMU):
  • 100 Blockees
  • 200 Kettle bell swings
  • 300 Curls
While partner 1 works on those reps, partner 2 makes a lap around the big parking lot island always facing East (side shuffle, run backwards, side shuffle, run forward, etc).

MARY:

Circle up, every other PAX has a CMU, so each PAX does one set of the following with CMU and one set without:

  • American Hammer (IC) – 10
    • pass CMU to PAX on your left
  • American Hammer (IC) – 10
    • pass CMU to PAX on your left
  • Crunches with feet straight up in air – raise hands and crunch up to touch feet (IC) – 10
    • pass CMU to PAX on your left
  • Crunches with feet straight up in air – raise hands and crunch up to touch feet (IC) – 10
  • Hello Dali Lama (IC) – 15 (no CMU’s, all together)


COUNT-OFF & NAME-O-RAMA


17 – 1 Eyed Willie, Altar Boy, Bartman, Toaster, Four Eyes, Crayfish, MIB, Fishbowl, Dewey, High Vis (Willie Loman from Nashville), Bailout, Teacher’s Pet, Chioccetti, Easily Amused (FNG), Bottomless, Sir Mix-A-Lot, Handsy (QIC)

CIRCLE OF TRUST/BOM:


It’s important for a leader to be vulnerable. Doesn’t mean you have to spill your soul in every BOM or COT – but don’t bottle up things that are hard or sin that is festering. Find someone or a smaller group of HIM who you trust and be real.

MOLESKIN:


Super encouraged by the large group this morning, but two things in particular. Our FNG, Easily Amused, said he came out because so many guys he trusted kept EHing him. He said the church could learn a lot about evangelism from F3. And Fishbowl shared how, after only 7 workouts, F3 has changed him…he loves being with the group and thankful that it is making him better. Aye!

ANNOUNCEMENTS:

Check the Pre-Blast.

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