Date: 8/19/2021

Workout: Sweat Angel

Location: Jaycee Park

Pax: Butt Fumble, Snookie (Respect), Jitterbug (Respect), Three Card Monty, Patch (Q)

The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership.

There will be no running today; however, there will be movement.  Modify as necessary.

Warmarama

30 – Side Straddle Hop IC

15 – String Rippers IC

15 – Copperhead Squats IC

10 – Double Merkin…Burpees

Kind of hilarious doing 30 SSH IC.  Feels like forever.  Especially at the no running workout.  Conduct the copperhead squats with weight if you like.  YHC brought a new 60 [62# actually] lbs sandbag.  Double Merkins definitely makes the burpee feel different.

And with that, we’re moving. Grab your weights we’re headed to the rec center.  YHC also had a 45# ruck plate in a rucksack, also new to me.

The Thang

Walking all the way to the rec center was pretty challenging distance carrying weight.  Not gonna lie.

Wall sit for about a minute.

10 – Curls (each arm)

10 – Goblet Squats

20 – LSF IC

10 – Bent Row (slow)

10 – Clean and Press

10 – Kettlebell Swings

10 – Bonnie Blairs (each leg)

20 – LBCs IC

10 – Merkin T

10 – Monkey Humpers IC

About 10 step ups each leg OYO.  This was a struggle for YHC stepping up with just over 100lbs on my back.

Walk back to the SF.

10 – Curls (each arm)

10 – Goblet Squats

20 – LSF IC

10 – Bent Row (slow)

10 – Clean and Press

10 – Kettlebell Swings

10 – Bonnie Blairs (each leg)

20 – LBCs IC

10 – Merkin T

10 – Monkey Humpers IC

MARY

Dying Cockroach (Butt Fumble)

Homer and Marge (Snookie)

E2K (Jitterbug)

LBCs (Three Card Monty)

American Hammers (Patch)

COT

Announcements

Shenanigans came out Wednesday

10 Yr Anniversary

There’s a shooting…opportunity.  Target shooting August 28th.  Byrider is leading.

QSource after this. Q1.11 Study over at Green Joes

Butt Fumble took us out. Pray for the people of Afghanistan.

It’s good to be back at the Sweat Angel.  It’s been a while since I’ve been lifting any weights.  Been training for the Ragnar.  Lots of good running opportunities this fall.

I’m looking for anyone interested in donating to charities.  I’d like to form a group called “297 Trust Board” [name may change].  The 297 comes from 2nd Corinthians 9:7.  “God loves a cheerful giver”. We’ll meet quarterly, either in person or virtual.  Maybe a yearly celebration. Giving is monthly.  Everyone gets a vote on what to donate the funds to.  We can adjust our plan and submit donations quarterly.  With enough guys we can really make some big impact.  20 Pax is what I’m looking for to make it official.  After that, if we can get up to 100 Pax that would be ideal.  See where this thing goes.  Right now, assessing interest.  No commitments yet. Cancer research, school supplies, school lunch programs, community projects, P4P, greenhouses, disaster relief, habitat for humanity, you name it.

Have a great week, and thanks for reading.

-Patch