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Date/Time
Date(s) - 03/22/2023
5:30 am - 6:15 am
Site Q - Guardian
Location
Grantland
Categories
The site is huge! Tennis courts, pavilion with picnic benches, parking lots, fields, small hill, and a gravel track . Also coming soon an all inclusive playground that we helped raise money for. This site has so many different options for a fun beatdown. Join us every Wednesday!
Blackjack workout
Welcome to F3- fitness, fellowship and faith
Mission- to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five core principles: always free, outdoors, open to all men, led by a member of the community, always ends in a circle of trust
You vs you workout- modify as needed
PAX- Crawdad, Guardian, Madden, Baretta, Oil Change, Peach (6), Irish Hoss, Ten Pin, Soda Pop (Q)
Work
Warmup
SSH IN CADENCE x21
WINDMILL IN CADENCE x21
Round 1
Start on end line- Perform 1 merkin
Run to other end line- perform 20 absolutions
Run back to start- perform 2 merkins
Run to other end- perform 19 absolutions
Continue process until performing 20 merkins on one side and 1 absolution on the other.
If you complete round 1- run once around the outside edge of tennis courts
Round 2
Start on end line- perform 1 LBC
Run to other end- Perform 20 reverse crunches (big boy sit up start position, lift knees to chest)
No one completed round 1
COT
Name a rama
Count a rama- 9
Six- Peach
Announcements- next Wednesday will have a passing of the flag for site Q
Prayers- Soda Pops dad and brother dealing with Parkinson’s and hernia pain respectively
AMEN!
Go into the day with renewed vigor and a skip to your step you wouldn’t have otherwise because you made the decision to workout today 😊