F3 and Covid disclosures
Mission – Plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Two down range Pax – Weed from Charleston, SC and Happy Gilmore from Cary, NC
Three FNGs – Help Desk, Spicoli, Mad Men. Help Desk was invited by Commissioner and Firefly. Spicoli and Mad Men were invited by Weed.
WARM-UP: Squats 15C, Imperial Walkers 15C, Through the Tunnel 10C, Michael Phelps 10C, High Knees 20 IC, Bat Wings 10C, Merkins 10C, Heel taps IC10, Side Stradle Hops 20C. Mosey to the water and back.
THE THANG – Slaughters and BLIMPS.
Slaughter Set One: Squat Thrusts & Rocket Jumps – 10 Squat Thrusts OYO + 9 Rocket Jumps + 8 Squat Thrusts + 7 Rocket Jumps, etc…down to 1 Rocket Jump. Finish with 10 Squat Thrusts. Recover.
Run to the ocean for BLIMPS – six exercises with six reps of each in cadence except for the burpees: Burpees, LBCs, Iron Mikes (Prisoner Jump Lunges), Merkins, Plank Jacks, and SSH
Run back to the shovel flag
Slaughter Set Two: Fast Jacks & Monkey Humpers – 10 Fast Jacks IC + 9 Monkey Humpers IC, etc…down to 1 Monkey Humper. Finish with 10 Fast Jacks. Recover.
Run to the BLIMPS Pad for BLIMPS led by Cowboy
Run back to the shovel flag
Slaughter Set Three: Big Boys & LBCs – 10 Big Boys SC + 9 LBCs IC, etc…down to 1 LBC IC. Finish with 10 BB SC. Recover.
Run to the BLIMPS Pad for BLIMPS led by Cookie Monster
Run back to the shovel flag
Slaughter Set Four: Merkins & Mountain Climbers – 10 Merkins SC + 9 Mountain Climbers IC, etc…down to 1 Mountain Climber IC. Finish with 10 Merkins, SC. Recover.
Run to the BLIMPS Pad for BLIMPS led by Commissioner and Firefly
Run back to the shovel flag
Slaughter Set Five: American Hammers & Bonnie Blairs – 10 American Hammers IC + 9 Bonie Blairs IC, etc. down to 1 Bonnie Blair IC. Finish with 10 American Hammers IC. Recover.
Run to the BLIMPS Pad for BLIMPS led by Weed
Run back to the shovel flag
Slaughter Set Six: Carolina Dry Dock & Freddy Mercuries – 10 CDD SC + 9 Freddy Mercuries IC, etc. down to 1 Freddy Mercury IC. Finish with 10 CDD SC. Recover.
Run to the BLIMPS Pad for BLIMPS led by Happy Gilmore
Run back to the shovel flag
Round of Mary until 8:00am
COT
Countarama – Namearama
As the two year anniversary of Funny Car’s approaches in less than three weeks, Funny Car shared how F3 helped him prepare physically, mentally, and spiritually for the surgery and helped him have a strong recovery. Funny Car shared these verses that he leaned on to prepare for the open heart surgery to replace his aortic valve.
Isaiah 41:10 – Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand.
Proverbs 3:5-6 – Trust in the LORD with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take.
Jeremiah 29:11 – “For I know the plans I have for you,” says the LORD. “They are plans for good and not for disaster, to give you a future and a hope.”
Psalm 73:26 – My health may fail, and my spirit may grow weak, but God remains the strength of my heart; he is mine forever.
Joshua 1:9 – This is my command—be strong and courageous! Do not be afraid or discouraged. For the LORD your God is with you wherever you go.
Psalm 139:13-14 – You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it.
Philippians 4:6 – Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.
ANNOUNCEMENTS
Convergence WBHS football field Saturday 17
We want a different Pax to Q a workout in October. A Pax should not Q twice in October.