How do you spell LOVE – T.I.M.E.

Wasted welcomed 12 other HIM to F3 (Rawlings, Spaceballs, Allstate, GNC, Bono, Yardsale, Shawshank, Nancy Kerrigan, Sofa, Flo, Outhouse, Bada Bing), a free, volunteer peer-led workout.  Not being a professional, it was as it always is up to each individual to exercise safe and modify as necessary to avoid injury.

F3 stands for Fitness, Fellowship and Faith.  F3 has 5 core principles– Free, Open to all Men, Held Outdoors, Peer-Led, end with COT.

Message:

How do you spell LOVE – T.I.M.E.

168 hours in a week – in a bank account that we never know when it will default

How are spending it?

Who are you spending it with?

Warm-up:

• Mosey down road
• SSH
• Burpees
• Merkins
• BBSU’s
• Squats
• Mosey to Davis park turf

The Thang:

1. B.O.M.B.S –   Similar to Dora 1-2-3 but more exercises. Partnered up. Pax 1 does exercise while Pax 2 runs to the other end of the of wide football field.  Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Press / 150- Merkins / 200- BBSU / 250- Squats.
2. Mosey back on road
3. Bull in Ring – 5 Burpee competition head to head, all other pax do SSH’s
4. mosey to bear crawl alley
5. Bear Crawl Alley – bear crawl to the pole, then lunge to the end.
6. You down with O.P.P? Yeah you know me! Who’s down with O.P.P? All of F3! Partner up. Partner 1 does Overhead Claps while in People’s Chair (O.P.). Meanwhile Partner 2 does a set number of Plank Jacks (P.) Switch. Multiple rounds while listening to OPP by , swapping out the Plank Jacks for Peter Parker’s or Parker Peters or any exercise that starts with P.
7. Mosey to circle
8. NOT PERFORMED but HIGHLY SOUGHT AFTER – We did not get opportunity to do these but will next time just for sofa…..BRUCE LEES’S – An super set consisting of 6 ab exercises: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. BBSU’s –  20 reps, 3 sets. 30 seconds rest between each set.

 

COT:

CountORama

NameORama / No FNG’s

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Christian Thoughts / Prayer:

Give us the wisdom and patience to spend our time here on earth in a virtuous manner.