THE SCENE: Still hot, still humid
F3 WELCOME & DISCLAIMER Yep
Cherry Pickersx7, Hairy Rockettes x15, LBAC fwd/bck x15, SSH x20, Tempo Squat x10, Tempo Merkin x10
Reverse Indian Run: Ran to the dock reverse Indian run style. Front man drops for five merkins then pops up to join the back of the line. Next HIM counts to five and does the same.
Suicide Ladder: In the parking lot adjacent to the dock, performed a suicide ladder of Mtn Climbers and American Hammers (both 4-count). Perform 5 mtn climbers in the top lot, run down the hill, perform 5 Am. Hammers, Crawl-Bear up the hill, rinse and repeat adding 5 reps each round until you complete the round of 25’s.
Mosey to the basketball court for a little game of Heavy B-Ball.
Heavy B-Ball: Performed some circuit training on the court with the following exercises.
- 20lbs Slam Ball – Ten shots at the basketball goal. All PAX move to the next exercise once ten shots were attempted. Each miss = 1 burpee during transition for the whole PAX. Each shot made = 1 merkin
- 30lbs DB – Kettlebell Swings
- 60lbs Sandbag – Over the shoulder toss
- CMU – Overhead Press
- 30lbs Sandbag – Sandbag Slams
- 30lbs Ruck Plate – Curls
- Gas Pumpers
- Iron Mikes
We completed one full circuit of the above workout. Shooting the ball was harder than most PAX expected and we got plenty of burpees in.
Mosey back towards the Shovel Flag with the weights.
Completed one lap around the soccer field to cool-down.
Doubtfire led some Imperial Walkers
COUNT-OFF & NAME-O-RAMA
9 HIMs with 1 FNG. Welcome Training Wheels! This guy already has the HIM part of F3 down to a science, glad to have him on board.
CIRCLE OF TRUST/BOM:
At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:
Become aware of each other’s needs and learn to meet them.
- Men’s 5 most basic needs from his wife:
- Sexual fulfillment
- Recreational companionship
- An attractive spouse
- Domestic support
- Women’s 5 most basic needs from her husband:
- Openness and honesty
- Financial security
- Family commitment
Thanks ToeBox and Doubtfire for joining me on the pre-run. It was great to hear Doubtfire talk about F3 Dad’s camp. I’m really looking forward to taking my little one here in a couple years.