FNG-1 is Bob Ross and that is not his F3 name. He is an originally from Denver NC and lives off of Bethaven Church Rd. Bob goes to church with Dolittle, Clickbait, Broke, and Thunderclub. He enjoys working around the house for fun. Let’s hope to see him come out again so we can get him a great F3 name. 

We started at the arbor so we didn’t melt in the rain

Warm-up

20 SSH IC 

Air press and merkins (3 merkins and 10 air press and work your way down to 3 merkins and 1 air press)

20 Monkey Humpers IC

10 Toy Soldiers IC 

10 IST IC 

15 Copper head squats IC 

The Thang

Wall sits while each PAX takes a turn doing 10 burpees

Grab our blocks

5 more with curls, overhead press, bent over rows, and skull crushers

20 Step ups total on the benches OYO

20 Merkins OYO

20 Jane fondas each leg IC 

20 Fire hydrants each leg IC 

20 Jump ups on the stage OYO

5 more with curls and overhead press

MARY

10 Pretzel crunches each leg IC 

10 Merkins OYO

15 flutter kicks IC 

10 Merkins OYO

20 LBC IC 

10 Merkins OYO

20 Freddy Mercury’s IC 

10 Merkins OYO

Recover, Recover

Reflection

1 John 4:16 NLT

We know how much God loves us, and we have put our trust in his love.

God is love, and all who live in love live in God, and God lives in them.

My take:

Let’s show Christ through us in loving other people. 

M/C

It was raining pretty hard and we may have felt a little soft for being under the arbor, but at least we were dry. 

Dirt has set inspired us to learn F3’s 4 (well actually 5) core values

Dolitte has been running so much he forgot how to count cadence as well as the rules of 5 more. 

FNG-1 Worked hard for his first day out. Let’s hope not to hard and he comes back to hang out with us. 

There was plenty of M/C, but no time for all that. I better go to work. 

Thank you for everything that you do for me. 

Mater