Warm up
SS hops, Abe Vagotas, Grass pickers, Imperial Walkers, Murkins, Shoulder Taps, Neck Rolls, Trunk Rolls, Arm Circles, Moseyed around the Park to the bottom of the hill near the soccer field for three exercises dealers choice and then running to the top of the hill and back to the park.
The “Thang “
3 orange cones forming a triangle in the Parking lot. We did two sets around each cone starting with 8, 16 and 24 count exercise then climbing back down, 24, 16 and 8 count.
Round 1.
8 Mountain climbers …. jogging in between cones. , 16 Burpees, third cone… 24 star jumps, “going back “ 24 star jumps,
16 Burpees, 8 Mountain climbers.
Round 2.
8 Iranian Murkins .. 16 Russian Murkins .. 24 Diamond/ or Regular Murkins. “ going back “ 24 diamond/ or regular Murkins, 16 Russian Murkins, 8 Iranian Murkins.
Round 3.
8 Squats, 16 Monkey Humpers.. , 24 Lunges ( 12 each leg) . “ going back” 24 Lunges, 16 Monkey Humpers.. , and 8 squats..
moseyed to the shovel flag for a round of Mary Dealers choice…
welcome our newest member/ FNG.. “ Pistol “ to the our F3 family.
Finished with Countarama, NameOrama and Circle of trust. Prayed for Mr. Brady’s in-laws, Prayed for the direction of our Country and agreed that no matter what happens or who our next president is… GOD IS IN CONTROL!! We prayed to bring Church into our homes by ministering to our families and for the habit of not worshipping to NEVER enter into our minds. Prayed for the growth and continuation of F3 to connect with Men and to keep our Faith growing throughout our homes, communities and environment.
very humbling to see my F3 brothers coming from other areas to support the Ranch. God bless you all.