In attendance, Panhandle, BOGO, Da Vinci, Sparrow, 8-Track, SAGA, FNG (Giggles), T-Bone, Panda Express, Ralphie, Aloha, Cookies, Tortuga, Shiplap, Gummi Bear, Jolly, Big Mac
F3 is open to all men, led in a rotating fashion, happens rain or shine, outdoors, you’re responsible to know your body and modify as necessary.
Warmorama
Motivators
Picking Daisies
Butt kickers around the parking lot
High knees
Good Mornings
Bat wings.
Vaccine’s train our immune system to create proteins that fight disease which we call “antibodies.” Today’s antibody is targeted to combat the disease known as Ironpax-W1 variant. Symptoms of this particular variant include, muscle aches, fatigue, shortness of breath, dizziness, confusion, vomiting and physical agony. It only afflicts males, and the primary risk factors appears to be those with a penchant for waking up at the wee hours of the morning.
The vaccination process is multi-step. For full effect, patients are advised to pursue good form and full range of motion.
Step 1. Mosey to Hoffa
Step 2. 5 forward murder bunnies.
Step 3. 5 double shoulder tapping pushups.
Step 4. 5 reverse murder bunnies.
Step 5. 3 blockees with thruster. Demonstrate form.
Step 6. 3 blockees with lateral jump
Step 7. 3 blockees with perpendicular jump.
Step 8. 3 blockees with lateral jump and vertical block
Step 9. 3 blockees with perpendicular jump and vertical block.
Vaccination is complete, unfortunately, early evidence suggests vaccination is about 1-3% effective at fighting all symptoms apart from confusion.
Thang 2 – Mono a mono.
20 minutes EMOM
BBSU, Curls, overhead press (Start at 6 of each, if you are successful, increase by one, if you are unsuccessful decrease by one.)
Moleskin: Vaccine’s work by preparing your body in advance for a future attack. If you wait until the attack and then want to get vaccinated, it’s too late.
We do something similar with F3, by practicing in somewhat low-stakes environments, we’re ready when our kids ask for an airplane ride or Da Vinci/Sparrow need help with a house project. If you throw out your back first and then want to get in shape, it’s too late.
Ephesians 6:13 Therefore take up the full armor of God, so that when the day of evil comes, you will be able to stand your ground, and having done everything, to stand.
Putting on the armor of God, (Shield of Faith, Belt of Truth, Breastplate of Righteousness, Helmet of Salvation, Sword of Spirit which is the Word of God, Shoes of gospel peace) has to happen in advance SO THAT, in the day of evil, you will be able to stand your ground. Not when the day of evil comes, start putting on the armor now. It’s a vaccine. When the enemy approaches, if you don’t have your armor on, it’s too late.
A warm welcome to FNG Giggles!
Praise for brains and brawns provided by both Tortuga and Heist assisting with Sparrow’s demo, prayer for Big Mac’s 2.0.
F3 Wheaton 