Super 21s and such…
THE SCENE: Cold, mid 20s, but not windy (THANKFUL FOR THAT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!)
F3 WELCOME & DISCLAIMER
Done did it, that’s fer sure!
WARM-O-RAMA:
SSH x 20 IC
Imperial Walkers x 20 IC
Daisy Pickers x 16 IC
Arm Circles x 10 IC (Both directions)
Finkle Swings
Extracurricular stretching OYO
Mosey to bike gate and back to shovel flag
THA-THANG:
Super 21s –
- Started at end of parking lot
- 1 Overhead clap
- Ran to other end of parking lot
- 1 Squat
- Ran back and performed 2 Overheads Claps
- Ran to other ends and performed 2 squats
- Repeat routine adding 1 rep each time all the way up to 21 Overhead Claps and 21 Squats – 231 reps total of each
Bear Crawl + SSH Relay –
Pax partnered up and went to opposite end of parking lot. Group 1 of PAX crawled across parking lot to their partner while Group 2 performed side straddle hops until reach by their respective partners in Group 1. Group 2 then bear crawled across parking lot while Group one did SSHs. We repeated this routine 3 times.
MARY:
Box cutters x 15 IC
American Hammer x 10 IC
Big Boy Sit Ups x 30 IC
LOLs – x 10 IC (Ls, Os, both sides)
Manatee -30 secs. on each side
Tempo merkins X 10 IC (led by Altar Boy)
COUNT-OFF & NAME-O-RAMA
8 PAX, no FNGS
Easily Amused, Toaster, Bottomless, Four Eyes, Costello, Handsy, Altar Boy, Dewey (QIC)
CIRCLE OF TRUST/BOM:
Nate Larkin, author of Samson and the Pirate Monks recently came and spoke at my church. He shared his story of sex/porn addiction and how being honest and vulnerable in real male community was the game changer in recovery. (Read the book for more info, it’s great!) Encouraged the PAX to be vulnerable with one another about our struggles, and be honest. Sometimes it’s a lot easier to show up for a workout than it is to show up and be honest about what’s really going in our lives.
MOLESKIN:
Grateful for the community of men that F3 provides and looking forward to that continuing to grow.
ANNOUNCEMENTS:
The Crucible is coming!!!
