FRIYAY!!

6-21-19

AO – HMP

QIC – Tom Sawyer

Pax (26):  Wreck it Ralph (R), Gravity, Parrott Head, Kix, Blue Steel (R), Lighthouse, Floppy Disk, Sooner, LETC (R), Milk Man, Overbite, FNG Trey McGirt…now River Rat, The Adjuster, Carrot, Doubtfire, Mr. T, McFly, Seahorse, Teton, Hush Money….Shhhh, ArmorAll, Flight Nurse, Bluegrass, Gen X, Jiffy Pop & YHC – R

Mission of F3:

Plant, Grow & Serve small workout groups for men for the invigoration of male community leadership.

Our 5 Core Principles are:

1) Free of charge,

2) Open to all men,

3) Held outdoors — rain or shine or heat or cold,

4) Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. YHC conveyed that I AM NOT A PROFESSIONAL! Exercise at your own peril and modify if you need to,

5) Ends in a Circle of Trust

Warm Up:

15 Baby Arm Circles – IC

5 Burpees OYO

15 Side Straddle Hops – IC

5 Burpees OYO

15 Mountain Climbers – IC

5 Burpees OYO

15 Hillbillies – IC

5 Burpees OYO

The Thang:

2 lines for an Indian Run to Tennis Court Parking Lot via the “Long Way”…to the tennis Court for DORA, but wait a minute…fill my cup put some liquor in it! Let’s do some quick balls to the fence….26 pax x 3 count….you got it 78 seconds of continuous holding!! However, some pax counted slower than others so probably was @ 90 seconds of hold…..enough!

DORA 1-2-3 so partner up (thanks for carrying the load on our 2 man @ArmorAll)

100- Vups

200- Sumo, NOT Sumu, Squats

300- LBC’s

P1 does exercise while P2 runs down and does 5 donkey kicks on the fence and returns back to relieve P1

Mary for the 6: Yep the studs that finished first got on this good w/ what YHC saw to be M’erican Hammers, Supermans and some singing by Sooner!

Mosey out to parking lot beside playground equipment for 11’s:

1 step up then for some more fun into an incline merkin…….run down the hill “a ways” for, 10 Mike Tyson merkins then back up for rinse and repeat: 2 & 9, 3 &8….you get the point….each time the reps = 11.  NOTE: Thanks to Sooner for being a stud and finishing so we all were able to finish on his last one and jail break it back to the AO to finish in time!

Countorama – Still had 26….amazing!

Namaroma – One take AND one FNG (River Rat). Nice work on the EH @THEAdjuster!

Prayers, Praises & Announcements – Yep, Several and what a gift it is the have men to talk to!! Can I get an Amen!

Pray Out – YHC prayed us out into our Day

Pax of HMP, today was your gift to me and I thank you for allowing me to lead today! Aye!

SMACK TALK!

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