We joined together this morning on Labor Day to take a tour of Old Town and show the 2 FNGs what F3 is all about in down town Rock Thrill. We couldn’t quite get the workout started before hearing the familiar Old Town sound of the train that triggered the first exercise of the morning of 10 burpies.

I love this place and hate that I always get “FIA’ed” so the secret is, PUT ME ON THE Q LIST!

We covered what F3 stands for Fitness, Fellowship and Faith.

We went over the 5 characteristics that make up F3 workouts: 1. Free of Charge 2. Open to all men 3. Held outdoors rain or shine heat or cold 4. Led by men who attend the workouts in a rotating fashion 5. End with a circle of trust

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The Thang:

Warm up – Train Whistle burpies – Merkins – Windmills – Flying Squirrels 

Mosey to Fountain Park – step-ups – derkins – dips – alligator crawls – flying squirrels

Mosey to the “Hot Box” parking deck – 10 Squats – 10 Merkins – 10 Flying Squirrels at each level for a total of 5 sets – Mosey back to the bottom

Mosey over to CN2 to see if Burgundy was home and do Jack Webs on his front lawn. We went 10 rounds on the jack webs for 40 overhead claps.

Mosey back to COT

Announcements:

1. Welcome 2 FNGs Charmin and Smoke Wagon!

2. Lots of Prayer request this morning so we lifted all of these up to #HIM.

3. Check the newsletter for all of the upcoming events.

4. Sunday 9/13/15 at Sullivan Middle School on Cherry Rd Elevation Church will be celebrating their 4th anniversary for that location and would like to invite everyone to come. There will be Food Trucks, games for everyone and even a mechanical bull?? All is free of charge!!

Whoo Rahh! Semper Fidelis! Bogey Out!