There has been a lot of discussion this week about how we need to get back to the way F3 began in the Wood, with welcoming FNGs, encouraging one another and never leaving a man behind. I was determined to instill this mentality in myself and the pax as we worked out this morning.

Disclaimer: I am not a professional. Push yourself and each other and listen to your body.

Warm-up:

SSH x 15 IC

Little baby arm circles X 15 forwd & backwd IC

Squats X 10 OYO

Merkins x 10 IC

Al Gore overhead claps X 10 IC

The Thang: Partner up

Mosey to get 1 coupon per group

Mosey to center: 5 rounds
Box jumps and overhead presses X 15

Mosey to hill: 5 rounds
Run up hill backwards/ 5 burpees and curls

Mosey to gazeebo: 5 rounds
Calf raises and dips X 15

Mosey to playground: 5 rounds
Pull ups X 8 and merkins X 15

Mosey to soccer field: 2 rounds
Kettle bell swings and monkey humpers X 15

Mosey to flag: 25 lbc OYO and 24 merkins for soldiers

C-O-R and N-O-R

Announcements: Fuji 5k coming up (link on Slack), Parents Expo at Mall Aug 20.

Prayer Requests: Thumper’s family due to loss of Granddad, Smokey on new dose of meds, Smokey’s friend has stage 4 cancer, Blue Ball, Skeeter Minor- undergoing tests, Coach K participating in event next Sat for abused children.

Devo: discussed F3 men continuing to be leaders in all areas of life. No one can do life alone and F3 helps provide an avenue to do life together. My church posted 5 questions to ask a friend you really care about: 1) what have you spent your money on this week? 2) Is there anyone you are having an inappropriate relationship with (via text, social media, etc)? 3) Are you getting enough rest? 4) How’s your health – physical and spiritual? 5) Is there anything you need to confess? Wow! Tough questions for true authenticity in order to grow in Christ and as a friend!

NMM:

Today was a very upbeat and encouraging day! No one left their partner and everyone encouraged and pushed one another. I noticed one of the most selfless acts today during our workout by 8-Mile. We were nearing the end of the workout so most everyone was sucking wind. Flee threatened merlot  for most of the day, but all pax were there to keep him going and he was determined to push through it! At the time we thought merlot was about to splash, 8-Mile sprints a mile to fill his water bottle up for his partner, Flee. Wow! 8-Mile is a beast and a true friend! Enjoyed the fellowship and sweat today my friends!

Sour