Date: 2024-04-30
AO: ao-the-union
Q: CareBear
PAX: Capsized, Wax On, Dovetail, Mac (Brandon), CareBear
FNGs: None
COUNT: 5
This is F3! Spicy Craps!
We are F3 Nation!
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
“Leave no man behind, but leave no man where you find him.”
F3 is…
· Free of charge.
· Open to all men.
· Held outdoors, rain or shine, heat or
cold.
· Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. · Ends with a Circle of Trust.
CareBear took care of the Tenets so… NO PENALTY BURPEES!
*Warm-Ups
Warm-Ups began with a quick (yeah, right!) Mosey around the ballfields much to Wax On’s dismay.
20 SSH IC (4 is 1)
10 Moroccan Night Clubs IC (4 is 1)
5 LBAC IC IC (4 is 1)
5 Flapjack IC (4 is 1)
7 Seal Claps IC (4 is 1) Mac (Brandon) really shines here!
10 Those IC (4 is 1)
10 Overhead Claps IC (4 is 1)
10 Willie Mays Hayes IC (4 is 1)
*Tha Thang
With a small venue change to the outfield, we began to play F3 Craps. Simple, roll 2 six sided dice. Tally the dice and do the coordinating exercise. If you roll doubles, flip to the F3 Spicy Craps and do that exercise with Cindy. Stay on the Spicy Side until doubles are rolled again. Every time doubles are rolled, switch the paper.
Normal Crap Shoot
2 – 10 Burpees
3 – 20 Flutter Kicks (4 is 1)
4 – 10 Carolina Drydocks
5 – Mosey to BB Court
6 – 15 Air Squats
7 – 10 Merkins
8 – 10 Monkey Humpers (4 is 1)
9 – 20 SSH (4 is 1)
10 – 10 Jungle Boy Squat Jumps
11 – 20 LBC
12 – 10 Burpees
Spicy Crap Shoot
2 – 10 Blockees
3 – 20 LBC with Cindy
4 – 10 Cindy Swings
5 – Rifle Carry to Dumpsters/Back
6 – 15 Air Squats with Cindy
7 – 10 Curls for the Girls
8 – 10 Cindy Lunges with a Twist
9 – 20 Cindy Toe Taps (4 is 1)
10 – 10 Overhead Press
11 – 10 WW3 Sit Ups with Cindy
12 – 10 Blockees
Well, true to Dice Statistics, 7 was king! Followed closely by 5s! So many rifle carries! There were not as many doubles rolled as one would think. We also could not get off the Spicy Side as many of our workouts involved Cindy!
Prayer requests for Kansas City F3 as a PAX named Jason passed away in the COT of his first F3. Please, push yourself, don’t hurt yourself. Modify, Modify, Modify.
Prayer requests for Wax On and family.
Prayer requests for all of our Marriages!
Ephesians 5:25
25 Husbands, love your wives, just as Christ loved the church and gave himself up for her 26 to make her holy, cleansing[https://www.biblegateway.com/passage/?search=Ephesians+5&version=NIV#fen-NIV-29331b] her by the washing with water through the word, 27 and to present her to himself as a radiant church, without stain or wrinkle or any other blemish, but holy and blameless. 28 In this same way, husbands ought to love their wives as their own bodies. He who loves his wife loves himself. 29 After all, no one ever hated their own body, but they feed and care for their body, just as Christ does the church— 30 for we are members of his body. 31 “For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh.”[https://www.biblegateway.com/passage/?search=Ephesians+5&version=NIV#fen-NIV-29336c] 32 This is a profound mystery—but I am talking about Christ and the church. 33 However, each one of you also must love his wife as he loves himself, and the wife must respect her husband.
F2 Lunch at @Dovetails on Friday!
May the 4th be with you 2.0 day on Saturday ao-eagles-nest
Thanks for the time Gents!
Tags: ao-the-union, Capsized, Wax On, Dovetail, Mac (Brandon), CareBear
