DATE: 2022-11-11
AO: Aerie
Q: Rocketman
PAX: Passport, Lonestar, Tron, Yellow Jacket, Renaissance
FNGs: None
COUNT: 6
WARMUP:
Michael Phelps x14, IC
Side Straddle Hop x 14, IC
Merkins x14, downs
Imperial Walkers x14, IC
THE THANG:
Rocketman:
Two teams, sprinters and Murder Bunnies:
MB team moves 25 yards, sprinter team does the exercise and then runs to catch up. Whichever team gets there first planks it out. Then swap and repeat so each team gets to bunny _and_ exercise!
– BDE burpees x10
– Carolina Dry Docks x25
– Big Boy Situps x25
– Flutter Kicks x25
– Kraken burpees x10 to wrap us up
Renaissance:
cardio intervals around the football field, 30 seconds 90%+, 60 seconds mosey.
Passport:
ab attack including big boi situps, heels to heaven, Freddie Mercurys, with burpees in between.
ANNOUNCEMENTS:
Thanksgiving Ruck Monday!
COT:
It’s been a year since the launch of The Aerie. It’s been two years YHC started working out with F3. It’s been a lot of time in the gloom, a lot of situps, pushups, and passes back and forth across this field. As a reminder to myself…
> The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
And let’s remember these words from 1 Peter 4:
> 7 The end of all things is at hand; therefore be self-controlled and sober-minded for the sake of your prayers. 8 Above all, keep loving one another earnestly, since love covers a multitude of sins. 9 Show hospitality to one another without grumbling. 10 As each has received a gift, use it to serve one another, as good stewards of God’s varied grace:
That’s what I’m seeing happen here and I’m honored to be a part of it, to be a part of your life. Here’s to the next year!
F3 The Capital 