Fitness, Fellowship, Faith
Fitness, Fellowship, Faith
THE THANG: Everyone grab a rock and head to Millbridge for partner work. Everyone knows the routine…P1 does exercises while P2 runs (2 laps around court):
•(150) Dips as a team
•(100) In & Outs as a team
•(50) P1 Step ups as a team
STRENGTH & SPEED
Same partners for “4 Corners”:
1. (20) Curls…mosey to next corner with rock
2. (20) Triceps…mosey to next corner with rock
3. (20) OPress…mosey to next corner with rock
4. (20) Curl to Press…mosey to next corner with rock
Everyone runs 2 laps before repeating each set of 4 for (15) reps of each (then run 2 laps), (10) reps of each (then run 2 laps), (5) reps of each (run 2 laps).
CORE & SPEED
More partner work to hit the core. P2 sprints out and back once (run forward on way out / run backwards on way back):
•(150) LBC’s
•(150) Flutters (2 = 1)
•(150) Rosalita
10 minutes remaining…Mosey back to rock pile…head back to COT for some wall sits before finishing. Done!
Great work by all who showed up in the cold rain for some trail running, rucking and Bootcamp when it would have been easier to stay in bed on a day like this.
Being part of F3 has been a blessing to me over the past 7+ years. I appreciate F3 even more after being away from it for a season. Q’ing Commitment was my 5th post of the week which is a small personal victory given I only posted about 20 times in 2023. Thanks to all the men who challenged and pushed me out of my comfort zone this past week, and for the great fellowship and discussions.
YHC took us out in prayer. Make it a great week, fellas!
Goodfella
Proverbs 27:17