WARMUP:
Windmills
Cherry pickers
Low and slow squats
“Hold”
MNCs so Cyclops
“Recover”
Plank
downward dogs
Upward dogs
“Hold”
Merkins
Peter Parker’s
“Recover”
THE THANG:
Mosey to side of pike building
Bear craw under awning allllll the way down
Mosey to half wall
30 Dips
30 Derkins
30 step ups
Mosey to park
Jack Webb (5 rounds)
Mike Tyson’s
Chin ups
Chin ups to failure OYO
Mosey around park- counter clockwise
Every bench complete the following:
15 air squats
10 calf raises
5 flying squirrels
7 or 8 benches were passed on way to pavilion
Under pavilion
Wall sits while 6 comes in
Take turns burpee broad jumping to end of stage and run back to wall
Started with Dora but then modified to group work for time management sake we had important work to do
50 J-Los
30
Calf raises
30
Pigeon toe calf raises
50 flutters (4 count in unison)
Mosey all the way to Kimbrells furniture store to complete monkey humpers tears facing inside Kimbrells where Cicada was supposed to be setting up a men’s breakfast.
MARY:
Stretches and a couple rounds of Mary
Freddy mercuries
Box cutters
LBCs
ANNOUNCEMENTS: newsletter
COT: shared letter from F3 Safari
Good morning my brother.
My name is Phelix Obuya (F3 Safari), born and raised in Kenya. Iwas born in abject poverty to an extent that we rarely had two meals. I wore my first pair of shoes when going to High school. Iwas born in a family of 7 but 5 of us died, my late dad included, therefore it is my 78 year old mum, my brother Chris and I who are alive. Am 48 years old and have been a member of F3 since 2020.
I hold 2 Master Degrees in Strategic Management and Community Studies and have worked with diverse organizations. Chaplain Steven Hubbard and I founded a Foundation and got it incorporated in Kenya this year. Damien’s Hope Foundation as it is called follows the ethos of the late St. Damien of Molocai, a Belgium Catholic priest who died while serving lepers. We therefore are dedicated to work with the “modern day lepers” who are needy and aren’t capable of meeting their basic needs in the society.
Damien’s Hope doesn’t have any kind of funding at the moment but we rely on personal contributions and goodwill.I do my apostolate on foot because many times I never have even cash to pay for transport. Having gone through very tough times in life moved me to found Damien’s Hope Foundation,
The reason am writing this mail is to sincerely thank you, Brother Patrick Lloyd, Fort Mill AO, Lake Wylie AO and Rock Hill AO plus any other person of goodwill who mobilized clothes, shoes and all the beautiful and valuable items that were received with gratitude to support our local F3 members and the needy in this community.
Allow me to conclude that by quoting from the Gospel of Mathew 25:35-40 that whatever you did, it was Jesus who benefited through your amazing support. We have received even some financial contribution that has always been handy in providing food and transportation to the pax who do not have any source of income and I always say, “Glory Be to God.”
Without taking much of your time let me take this humble opportunity on behalf of F3, Langata Kenya to THANK YOU FROM THE BOTTOM OF MY HEART FOR THE GREAT WORK AND SERVICE TO THE NEEDY.
Never leave no man behind, don’t leave a man where you found him.
Be blessed.
Your humble Brother,
Phelix (Safari)