Q: Eeyore
PAX: Carolina Lean, Run Flat, Joshua Simonton Gruuel, OneHit, Mr. Fixit, J Stroke, Myrtle, Jukebox, Skidder, splash, Scooter, Mr. Beast, SEC, Get-er-Done, Pony Express, Flinstone
FNGs: None
COUNT: 17
INTRODUCTION:
– Disclaimer: not pro/not responsible
– 5 core: free, open to all men, per led rotating, COT, outdoors rain or shine
– Mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
– Credo: leave no man behind, but leave no man where you found him
WARMUP:
– side straddle hop x 15
– Willie mays Hayes x 10
– Bear hug x 10
– Right over left toe touch x 10
– Left over right toe touch x 10
– Bear crawl ham sandwich x 10
– Mr fix it quad stretch x 10
THE THANG:
Last week FreeBird took us through the F3 Olympics. The Olympics are now over and it’s time for the greatest sport on earth to kickoff.
Welcome to F3 NFL combine!
Partner up.
Compete against yourself. Get better every rep.
– Station 1: 225 lb bench rep max.. F3 style
Narrow Merkin to fail
Five dot drill – jumps
Diamond Merkin to fail
Five dot drill – quick feet
Wide Merkin to fail
Five dot drill your choice
– Station 2: change of direction
5-10-5 drill x 4 (no rest)
Partner deep squat
– Station 3: speed
40 yard dash x 3 no rest (mosey to starting line)
Partner lunges
—Combine End – Mosey to Flag—
– Elevens until 5:51
1 burpee
10 squat jump slams
2 burpee
9 squat
3 burpee
8 squat
Repeat until
10 burpee
1 squat
MARY:
8:00 min abs.. Great job gang :laughing: :joy:
ANNOUNCEMENTS:
Float
Labor Day race
F3 Fantasy Football League- 14 teams max. First come first serve. See my post on 2f
COT – 6TH MAN:
Scooter: expressed gratitude for the fellowship and prayer request for new job/patience
PRAYER REQUESTS AND PRAISES:
Carolina Lean: fulfill the ask from his church
SEC: perform a baptism
Joshua Simonton Gruuel: continued success with daughter’s home school co-op
Eeyore: cholesterol levels recently tested lower.