6 joined YHC on a chilly morning at Pool Party! Disclaimer read, No FNG’s
F3 is Peer led, Free, Open to all Men, Outdoors rain or shine and always ends in a Circle of Trust.
THE OVERALL MISSION OF F3 IS TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
YHC was impacted by a sermon he heard this past Sunday. Why can’t we view God as our trainer when we encounter trials? HE is there to spot us , encourage us and make us better.
“A gem cannot be polished without friction, nor a man without trials.”
- Hillbilly 10 IC
- Down dog, cobra, Peter Parker
- Toy Soldiers 10 IC
- Tempo Squats 10 IC
- LBAC Forward & Back 10IC
- Chinooks 10 IC
- Michael Phelps 10IC
- Imperial Walkers 10IC
- 8 count body builders 10 OYO
Colonel Trautman variation – one partner runs to pull-up bars does 5 pull-ups, runs back while other does at least 10 reps of another exercise called out by YHC.
Round 1 – standard pull-up, standard merkin, plank
Round 2 – chin-up , diamond merkin, plank
Round 3 – wide grip pull-up , wide merkin, plank
Round 4 – standard pull-up, reverse lunge
Round 5 – chin-up, no surrenders
Round 6 – wide-grip, smurf jacks
Round 7 – standard pull-up, flutter kicks
Round 8- chin-up, heals to heaven
Round 9 – wide-grip, American hammers
Round 10 – ring pull-ups , plank jacks
B.O.M.B.S. – one runs 50 yards and back while other performs exercise.
50 Burpees, 100 Outlaws or OH press, 150 Merkins ( mix up), 200 BBSU’s, 250 Squats
“What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him.” Viktor Frankl
“No discipline is enjoyable while it is happening—it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.”
Hebrews 12:11 NLT
GOD is the ultimate trainer!
Count a Rama
Name a Rama
Announcements – Trinity Rescue Friday 0600-0700 if you want to serve, Kraken 2/20, Spartan 2/27, GrowRuck 5/15
Prayers for our nation as a peaceful transition of power takes place today and for the upcoming weeks.