- When: 10/11/2021
- QIC: Left Turn
- The PAX: Sushi, Bada Boom, D-Day, FNG - AFR, Mervin, Gizzard, Prunetang, Saigon Sam, Smashmouth, Narco
Welcome to F3.
I am not a professional.
We are a men’s group whose goal is the invigoration of male leadership in our communities.
The theme for today is able and capable.
Just because you aren’t able to do something today, doesn’t mean that you’re not capable of doing it in the future. Whatever limitations you have put on yourself, forget about them. We are resilient creatures with the ability to do way more than we are currently capable.
Today as we grind away, remind yourself that the limitations you have put on yourself are only temporary.
God has great plans for you. Better than you could ever plan for yourself. Let’s work our bodies hard this morning to prepare our future selves for what is not currently capable.
Let’s workout.
Warmup
General Warmup
Stair lap
Limp Member
Michael Phelps
Hill Billy
Side Straddle Hop
Specific
Stair Lap
Child’s Pose
Chest Stretch
Down Dog
Valdez
Squats
Side Straddle Hop
The thang
5 sets of on the 5 minute w/ a stair lap to start and every 5 minutes
5 Burpees
Walking Lunge
10 Deadlift
Walking Lunge
5 Burpees
Walking Lunge
10 Squat
Walking Lunge
5 Burpees
Walking Lunge
10 Press
Walking Lunge
5 Burpees
Walking Lunge
10 Swings
Walking Lunge
5 Burpees
Walking Lunge
10 Ground to Overhead
Walking Lunge
Cool Down
What is something you haven’t done but want to. What has kept you from doing it? It doesn’t matter what it is, but I guarantee you it isn’t because you aren’t capable.
You might not currently be able to, but I know for sure you are capable – if you want to be.
COT