Dumb. Bells. Reverse Burpees

THE SCENE: Barracks: 73 and too humid.

F3 WELCOME & DISCLAIMER

We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion. 

WARM-O-RAMA:

SSH, imperial walker, daisy picker, hillbilly, windmill, arm circles f/b, 

Each partner pair grab a weight, then mosey to pullup bars. Stretch legs and shoulders. 

THA-THANG:

With Partner: 

P1: 10 dips, 8 burpee pull-ups, 6 Reverse burpees (into handstand).

P2: 50 weighted squats, then flutter kick/plank to wait.

Perform two rounds each or stop at

Move weights to field. Line weights up on goal line, 1 weight per partner. Every 2:00, rotate to different weight. (I think we did 5 rounds at 2:30 each??? Maybe 4?)

P1: Broad jump. Make sure to load legs and explode to jump far. Go slow, jump hard. 

P2: One hand devil press with whatever weight your team has. 

Fireman carry: back and forth in grass next to concrete pad until 6:12.

Mary

Hollywood side dip, bicycle-v-ups (knee to opposite elbow, “imperial sleeper?”), hello dolly.

COUNT-OFF & NAME-O-RAMA

Nature Boy, Soybean, Shoestring, Hitch, Four Eyes

CIRCLE OF TRUST/BOM:

F3 is not a christian organization but some of the men who come including myself are Christian’s. Also, lots of leadership mater8al from the Bible and other Christian sources. When Paul wrote to the messed up.corinthian church, he doesn’t start w their “grosser sins…” But spends “three chapters on this topic: building interpersonal solidarity. Unless relationships are intact, all other resolutions and corrections will be reduced to rubble as arguments, disagreements and disrespect continue. Unity is foundational to everything else that God wishes to accomplish in his church.”

MOLESKIN:

50 is a lot more than 30, and two 30’s is more than 50.

ANNOUNCEMENTS:

KOTB at Sandlot tomorrow. Watch out.