Service

7 PAX joined YHC at HardNocs to engage in  Tabata workout inspired by Thor’s (Chris Hemsworth) trainer.

Warmup – Good Mornings 10X OYO, Imperial Walkers 10X IC, Moroccan Night Club 15X IC, Chinooks 10X IC, LBAC F&B 10X IC,

Bear Crawl one direction to curb and  LL Cool J back.

Message from July’s F3 Jax newsletter “The Get Right”

• Concept: Service
• Phrase: We change ourselves to change each other to change our community

THE OVERALL MISSION OF F3 IS TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.

• Quote: “A life not lived for others is not a life” Mother Teresa

HIIT workout – Body Weight

Perform the main movement for 45 seconds, then the active recovery movement for 30 seconds.

1.) 8 Count Body Builders

(Active Rest) Shoulder Taps

2.) Merkins

(Active Rest) Jogging in Place

3.) 8 Count Body Builders

(Active Rest) Shoulder Taps

4.) Merkins

(Active Rest) Jogging in Place

• REST – 30 seconds

5.) Prisoner Squats

(Active Rest) Bear Pulses aka Bear F…ers (as named by Sofa)

6.) Carolina Dry Docks

(Active Rest) Controlled Mountain Climbers

7.) Prisoner Squats

(Active Rest) Bear Pulses aka Bear F…ers (as named by Sofa)

8.) Carolina Dry Docks

(Active Rest) Controlled Mountain Climbers

• REST – 30 seconds

9.) Jump Lunges – Bonnie Blair’s

(Active Rest) Bicycle Crunches – Freddie Mercury’s

10.) Windmill Merkins

(Active Rest) Knees-to-Chest aka Gas Pumps

11.) Jump Lunges – Bonnie Blair’s

(Active Rest) Bicycle Crunches – Freddie Mercury’s

12.) Windmill Merkins

(Active Rest) Knees-to-Chest aka Gas Pumps

REST – 30 seconds

13.) Bobby Hurley

(Active Rest) Plank Punch

14.) Diamond Merkins

(Active Recovery) Ice Skaters

15.) Bobby Hurley

(Active Rest) Plank Punch

16.) Diamond Merkins

(Active Recovery) Ice Skaters

Michael Phelps 10XIC, Hillbillies 10XIC, Lap up the stairs, 20 curb dips OYO, SSH 10X IC, 8 Count Body Builders 5 OYO

• Count-O-Rama
• Name-O-Rama

“The best way to find yourself is to lose yourself in the service of others.” Mahatma Gandhi

“Do your little bit of good where you are; its those little bits of good put together that overwhelm the world.” Desmond Tutu

YHC challenged Pax to help grow the Region to help sad clowns and their communities as well as looking for opportunities for us to serve as a group.  We are very blessed, let’s give back men!

• Announcements – 911 Hero Run
• COT – prayer requests – Saigon’s coworker & his family with terminal cancer, Wasted’s Mother in law recovering from back surgery, safe travels to Indiana for Aquaman. 
• BOM