Date: 2024-04-09
AO: ao-the-union
Q: CareBear
PAX: Dovetail, Wax On, Mac (Brandon), CareBear
FNGs: None
COUNT: 4
This is F3! 100th Day of the Year!!

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.

In honor of the 100th day of the year, and since Audit said he was not 100%, I thought doing 100 of something would be good.

Starting with…..

*WARM-UP

10 Merkins on Que
10 Australian Snow Angels IC (4 is 1)
10 Big Boy Sit-Ups
10 Air Squats on Q
10 SSH IC (4 is 1)
10 LBC OYO
10 Plank Jacks IC (4 is 1)
10 Shoulder Taps IC (2 is 1)
10 Freddie Mercury’s IC (4 is 1)
10 Monkey Humpers IC (4 is 1)

*THE THANG

Get right on it with a mosey to the basketball court!

Repeat Warm Up! 20 Reps

Mosey to the weird gate turn around spot….

Repeat Warm Up! 30 Reps

Mosey back to the basketball court for Wax On’s keys.

Repeat Warm Up! 40 Reps

Mosey to the other side of the court.

Repeat Warm Up! 50 Reps

Out of time, mosey to the flags.

Repeat Warm Up! 60 Reps

PAX didn’t exercise fast enough so we didn’t make it to 100. I challenge everyone to do their 40 this afternoon and evening. (If you are Wax On, do them at 11:45.)

Shout out to @Mac that did most of this with a 18 LBS medicine ball. Wow!

Great EC with @dovetial! Thanks Man! (sleep is over-rated)

Speaking of Keeping Things 100, let’s do this well…

“ ‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ https://biblehub.com/niv/matthew/22.htm#footnotes http://biblehub.com/matthew/22-38.htmThis is the first and greatest commandment. http://biblehub.com/matthew/22-39.htmAnd the second is like it: ‘Love your neighbor as yourself.’ https://biblehub.com/niv/matthew/22.htm#footnotes http://biblehub.com/matthew/22-40.htmAll the Law and the Prophets hang on these two commandments.”

CareBear Out!

Tags: ao-the-union, Dovetail, Wax On, Mac (Brandon), CareBear