Date: 2023-11-17
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, Chasqui
FNGs: None
COUNT: 4
WARMUP:
– SSH
– Arm Circles
– Cherry Pickers
– No Moneys
– Imperial walkers
– Hillbillies
THE THANG:
Two teams, one team does coupon work while the other team does bodyweight!
– Cleans x15 – Partner does derkins AMRAP
– Rows x15 – Partner does Mountain Climbers AMRAP
– Shoulder Raise x15 – Partner does SSH AMRAP
– KB swings x15 – Partner does squats
Then a mosey around the field.
AMRAP for 20 min! Got 3.5 reps in.
Once wrapped up, head over to the bleachers for:
– Step Ups 50x
– Dips 25x
– Calf raises 50x
– Dips 25x
MARY:
Ring of Fire:
Each Pax pick out an exercise, then everyone does it individually while the rest are planking.
COT:
It’s been two years since the launch of The Aerie. It’s been three years YHC started working out with F3. It’s been a lot of time in the gloom, a lot of situps, pushups, and moseys back and forth across this field.
> The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Think about the Scripture:
> And he said to them, “The kings of the Gentiles exercise lordship over them, and those in authority over them are called benefactors. 26 But not so with you. Rather, let the greatest among you become as the youngest, and the leader as one who serves. 27 For who is the greater, one who reclines at table or one who serves? Is it not the one who reclines at table? But I am among you as the one who serves. > Luke 22:25-27
Christ Himself came to serve, and that’s what we’re doing here. I’m honored to be a part of this effort, to be a part of your life. Here’s to the next year!
F3 The Capital 