F3 Black Swamp
Q: Rick “Huckleberry” Thielen
8/25/2020 @ 6 PM
The Commons

PAX:
Isosceles
Chanel
Hannibal
Dr. Banana
OK
Fallout
Shawshank
Thai Guy
TuPac
Bonds
Huffy
Moana
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.

Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.

Circle Up and Count Off (1-13)

The Thang:

Warm Up
In Cadence
21-Side Saddle Hops
21-Windmills
21-Squats

I M P A C T :

I: Imperial Walker (2 is 1)
M: Merkin
P: Plank Jack
A: American Hammers (2 is 1)
C: Crunches (2 is 1)
T: T-Merkin (4 count)

After each set (I-T):

Run to Cone, then
Lunge-Walk back

Start the first set, doing one each, then run.
Second, set is two each, then run.
1-10
10-1.

Circle of Trust:
Count Off (1-13)
NOR
Six was Fallout
Ask for Announcements: Q-School on 9/12/20
Prayer Intentions: Thai Guy and his girlfriend (Vee), Thai Guy’s Mom, Shawshank and Isosceles and Chanel (Back to School Teachers)
Prayer

Concluded at 7:15 PM