9 PAX posted and completed the workout! The theme was gratitude. Mr. Smooth was VQ.
6:30am – 6:35am Good morning. F3 stands for Fitness, Fellowship, and Faith and is open to all men of any fitness level. I am not a professional and do not know of any injuries that you all have. Please exercise at your own fitness level.
Today’s lesson is on Gratitude – the quality of being thankful; readiness to show appreciation for and to return kindness.
The words appreciation and kindness are in the definition. Kindness is never out of favor nor is appreciation. I appreciate being with you all every time that I come to an F3 workout. The men in these workouts have expressed kindness towards me from Day One.
6:35am – 6:40am Stretch/warm up in Cadence
Reach to the right, Reach to the left, 10 count each side
Side straddle hops
6:40am – 6:45am Mosey to the Spray parking lot
The Michael Phelps
The Hill Billy
6:45am – 7:10am Mosey around Nocatee field
Ladder drill high knees, then jog to cones (5 times through)
15 Big boy sit ups
30 Mountain climbers, 2 is 1
Mosey back to Welcome Center
7:10am – 7:15am Wrap up: Reminder of the theme of Gratitude. Find something every day that you are thankful for.
Prayer requests? F3 is not a religious organization, but I am a Christian and will lead us in prayer