Q: Duke

PAX: Bubba Gump, Dill, Dirty Dawg, Gator (Respect) Sag, Duke

INTRO: Disclaimer, 5 core principles (Free of charge, rain or shine, open to all men, peer led, ends with a circle of trust)

Shared one of my favorite Bible verses, which is:

“Proclaim this among the nations: Prepare for war! Rouse the warriors! Let all the fighting men draw near and attack.”
‭‭Joel‬ ‭3:9‬ ‭NIV‬‬

We are war on many different fronts, with the world, ourselves, temptations from multiple fronts, but God has provided us with outlets to ensure we stay on the right path. F3 is one of the outlets with the 3 Fs of fitness, fellowship, and faith.

WARM-A-RAMA:
10 burpees OYO
15 merkins OYO
20 sit-ups OYO
15 mountain climbers OYO
10 SSH in cadence

THE THANG:
Moseyed to the Junior parking lot, where everyone paired off for what I called the “21 Jump Street” workout. Each person will jog to a corner, where each partnership completes 21 of each of the following exercises at each stop: Jumping Jacks, Up/Downs, Merkins, (Gas) Pumps. Jog in between the long sides and broad jump the short sides. Repeat until Q calls time (did 2 rounds with the heavy downpour).

MARY:
Saunter up Ralph’s Ridge and change direction after each speed bump (front, back, side).

Bicycle kicks (15 OYO)
Back planks (30 seconds)
Crunchy frogs (15 OYO)

COT:
Count-a-Rama, Name-a-Rama.

Announcements:
-Labor Day Road Race: Monday, September 5 (5K and 10K)
-Pop-Up Workout: Saturday, September 10 (Dill leads)
-Iron PAX in September
-FNG Challenge

Prayer/Praise: Sag’s friend’s family (rediscovering old relationships and daughter has trouble with seizures), McFly’s ankle, Dirty Dawg shared a praise from one of the groups in Macon about a local business owner’s son randomly coming to work out with the group and ended up getting saved shortly thereafter.

Pledged it out.