Eighteen men saddled up and joined the party at The RANCH to enjoy a brisk stroll around the school yard.  Although there was some mumble chatter and near mutiny a couple of times we circumnavigated the Springfield multiplex of schools.

The WORD:

What has F3 meant for me the last 14 months…

Throughout the New Testament we are reminded that Gods plan is for us to be in community.  For me F3 is a catalyst to engage me in community!  F3  has reconnected me with men for the first time in almost two decades.

God calls us to be disciples… F3 has helped me step out of my comfort zone and many ways from leading work outs to teaching bible study for the first time in my life

God calls us to serve those in our communities… F3 has prompted me to take a leadership role to rally men around a community cause called CAH.

The challenge to the men of F3 is to step up and step out of the comfort zone.  Like most things in life you will get out of the experience what you put into it.  AYE!

THE THANG:

Mosey to the Front parking lot –

COP

– 30 SSH, 25 Imperial Walkers, 15 WIndmills, 15 low slow squats, 15 lunges, 15 Carolina Dry Docks, Plank, 6 inches, 15 mountain climbers, reverse plank, 15 dips, plank, 6 inches

Pain Station 1:  The Hill

– Prolonged Wall sit, Balls to the wall, prolonged sit

Pain Station 2: The Race Track – Burpicide Ladder

– Sprint the parking lot width and back, 3 burpees, Sprint the parking lot width 2x, 6 burpees, Sprint tothe parking lot width 3x, 9 burpees…. near mutiny audible…

Pain Station 3: The play ground

– 25 swing crunches, 15 pullups, 25 Derkins from the fence…. rinse and repeat

Pain Station 4:  Picnic Tables

– 25 dips, 25 derkins

COT