Conditions: Hot, humid, and sandy. It’s the beach!!

Welcome Sheldon down range from St. Louis

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our workouts are free, open to all men, held outdoors, peer led, end with a Circle of Trust.

F3 and Covid Disclosures

WARMARAMA

Mosey to the water and back. All warm-up exercises in cadence. Side Straddle Hop 20, Thru the Tunnel 10, Imperial Walkers 15, Batwings 10, High Knees 15, Squats 10, Mountain Climbers 10, Michael Phelps 10, Seal Jacks 20

THE THANG

Run 25 yards and back 6 times

1 minute plank

Toe touches 30sc (laying on back, raising feet up, touch toes)

Burpees 15

Broad jumps 5 out, 5 back

Hand release merkins 15sc

Leg Lowers 20sc

Reverse lunges 10c

Bear Crawl/Crawl Bear – 10 out, 10 back

Squats 10c

Rinse and repeat two more times

Round of Mary (ab exercises) with dealer’s choice. Each Pax led an exercise.

 

CIRCLE OF TRUST

Countarama – Namearama

 Hebrews 12:1 – Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.

From Pastor Burton Robinson: For lots of reasons, this is one of my favorite passages of scripture. I love the fact that it talks about running. and this morning I really needed to hear this, because I so wanted to sleep in, but Holy Spirit kept nudging me. And to think that when we are serving God, “running that race” we are being watched by “such a huge crowd of witnesses.”  Sometimes these witnesses are the people around us who perhaps need some encouragement and in seeing us “do something,” they are inspired. Our faith can bless them as well as us. But there is a deeper meaning too, that those who have gone on before us in the faith, who are receiving their reward from God in heaven are watching, maybe even cheering for us. Many suffered, struggled, but finished their race faithfully, which ought to give us hope in Christ also! And, Christ endured, ran his race for us in order for us to see that it can be done!

Prayer requests and prayer

ANNOUNCEMENTS

Labor Day convergence at Bennett’s Creek Park 7-8am

F3 Hampton Roads 5th Anniversary Nov 5 (banquet at Roger Browns) and Nov 6 (workout at StinkHill)

Dip into the ocean