Camaraderie

Focus today is camaraderie.  What has stood out to me in my short time at F3 is the camaraderie we all share by just showing up, the motivation we give and receive and friendships that are forged.  There is a common theme that I have picked up on from my workouts so far.  We are all striving to be better men for ourselves, our family and our community.  I know personally I can get caught up with work and feel the burden of stress or challenges that come from raising a family.  These workouts have helped to give me clarity and focus and appreciate that I have brothers in the same fight.

 

WARMUP

10 count as a group

Phelps

Tie Fighters – Baby Arm Circles in a lunge position. Arm Swings 10 Forward one / 10 bckward the other

BW Squats

Lateral Lunges

 

ON YOUR OWN

Figure Four

Calf Raises

 

3 sets of 20 on your own count

Step Ups on bench

Pushups on bench

Dips on the bench

 

STRENGTH 1

Warmup run to pull up

2 teams

50 pullups as a team

Lunges F/B or Lateral while you wait

 

CORE Strength

 

STRENGTH 2

Mexican Wave

Split into two groups facing one another.

Hold squat, burpee, hold squat.

R1 – 1 BURPEE EACH / LAST MAN 2 AND RETURN

R2 – 2 BURPEE EACH / LAST MAN 4 AND RETURN

R3 – 3 BURPEE EACH / LAST MAN 6 AND RETURN

R4 – 4 BURPEE EACH / LAST MAN 8 AND RETURN

 

Cool down run

 

Prayer

God, we thank you for providing us with the strength to get out of bed, move freely and get focused to be here and complete today’s workout.  Help us to keep the focus and clarity we’ve had for the past 45 minutes throughout the rest of today.  Help us to be providing fathers, honoring husbands, and pillars of our community.  Watch over our brothers that need your help, especially those who may not know how to ask for it.  Watch over our community, our families and those needing your guidance.    We ask this in the name of Jesus Christ, Amen