F3 Greenwood

A F3 Greenwood record number of PAX rolled out of the #fartsack and into the gloom to break in a new Q. A good many Pax were strutting around like peacocks in their new shirts. YHC is not sure if the turn-out it was to show support for his VQ or to show off their new F3 Mud Gear shirts.

Condition: 78* like standing in a sauna

Disclaimer
not a professional, did not play one on tv, and did not…

Warmup: YHC began with some standard warm-up exercises. YHC had some difficulty counting F3-style so early in the morning but Papa Smurf sounded off (not confirmed but allows for the use of the video clip) to help get him quickly on track.

Burpees x 5 OYO
Sit ups with a twist x 10 IC
Little Baby Arm Circles x 10 IC frontwards and 11 IC backwards
Imaginary Jump Rope x 30 count

YHC instructed the Pax to mosey over to the baseball field where the grass was thick and soft.

THE THANG:
Set 1 is based on Ephesians 3:16 (paraphrased below)
I pray that out of his glorious riches he may strengthen you with power through his Spirit in your CORE

Set 1:  5 minute Plank
60 sec Full Plank
30 sec Elbow Plank
60 sec Raised Leg Plank
60 sec Side Plank
30 sec Full Plank
60 sec Elbow Plank

Set 2:  30 seconds each for a total of 5 minutes
Monkey Humpers (It was demonstrated that you do this exercise by grabbing your elbows. This brought much laughter)
Imperial Walkers
Superman
Raise the Roof
Imaginary Jump Rope
Mountain Climbers
Reverse Plank
Little Baby Crunches

Set 3:    30 seconds each for a total of 5 minutes
Al Gore
Slow Climbers
Shoulder taps
Push ups
Climber Reaches
Fire Hydrant Rt Leg
Fire Hydrant Lt Leg
Heel Taps
Hundreds
Superman – Mission Impossible style

Set 4:    30 seconds each for a total of 5 minutes
Mule Kick Right Leg
Mule Kick Left Leg
Firehydrant Right Leg
Firehydrant Left Leg
Leg Raises
Standing Toe touches
Up/Down Plank
Flutter Kicks
Reverse Flutter Kicks
Superman – Greatest American Hero style

Set 5:  5 minute Plank repeated by special request (thank you Duggar)
60 sec Full Plank
30 sec Elbow Plank
60 sec Raised Leg Plank
60 sec Side Plank
30 sec Full Plank
60 sec Elbow Plank

Set 6:    30 seconds each for a total of 5 minutes
pick and choose from Sets 2 – 5 until 5 minutes have passed.

YHC doesn’t know if it was because the Pax didn’t have to count reps, but there was an over abundance of mumblechatter.

On the mosey back to the shovel flag the Pax policed the grounds for trash; leaving the grounds in better shape than they found it.

Count-A-Rama: We had 40! New Record!

Name-A-Rama

Announcements: There will be an F3 Dad’s workout next Friday, August 7th at 7:00 a.m.  In addition, F3Greenwood will split into two groups on August 18th.  Emerald HS will be a new location, with workouts Tuesdays and Thursdays at 5:15 a.m. and Saturdays at 6:00 a.m.   All workouts at the Epicenter will continue at the same times.

Prayer Requests: Double Bogeys daughter is having her tonsils removed tomorrow.

Devotional and prayer: YHC closed with a devotional based on The Greatest American Hero (TGAH).

Like Ralph (from TGAH), we as Christians have encountered a ‘Supernatural’ Being (Galatians 3:27) and have been given a ‘super suit’ (Philippians 4:13). To know how to use our ‘super suit’ we must make sure to read the owner’s manual (Romans 10:17, Luke 17:6).

In the end, a challenge was made. Step up. Be that leader in your home, at work, and in your community. Be that man that follows in the footsteps of Christ. Make the first step in faith and He will do GREAT things for you and through you as you walk with Him daily.

2 Corinthians 12:9
“My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

It is my prayer for all who read this that you are strengthened through the Holy Spirit to #getbetter as a follower of Christ.