November 24th, 2023 By Constitution

Moleskin

We had a blast this morning with a brand new kettlebell workout. It was a cold and dark morning, but we warmed up quickly with some dynamic exercises. Then we moved on to the main workout, where the Q, aka Constitution, had to call a few audibles along the way to adjust the reps and the rest time, but we all followed his lead and gave our best effort.

We finished with a six-minute ab workout that burned our core and left us gasping for air. The Q thanked the Pax for letting him leading us through a tough and creative workout that tested our strength, endurance, and coordination. The PAX was gracious with all of the audibles and had some great suggestions as well. We then headed over to Dunkin Donuts for some coffee and bible study, since McDonald’s was closed.

We shared some insights from the scripture and prayed for our families, friends, and community. This was a fun and challenging workout that I enjoyed creating and leading. I was impressed by the effort and enthusiasm of the PAX, who pushed themselves and each other to the limit. I also appreciated the feedback and ideas that they gave me to improve the workout. I think we all learned something new and got stronger in the process. I am grateful for F3 and the brotherhood that it fosters. I encourage you to share something that you are grateful for with someone else today. You never know how much it might mean to them. AYE!

PAX: Constitution, Kojak, Bear Claw, Fire Brand

Q: Constitution

Count: 4
FNG: 0

Warm up

• 15 SSH (Side Straddle Hops)
• 15 Yurpees
• Arm Circles
• Michael Phelps
• 15 Smurf Jacks

The Thang

• What we did and what we settled on are definitely two separate things. As mentioned in the moleskin, audibles and confusion but this is where we settled.
• Split up into 2 groups
• Group 1 planks or does Yoga poses while Group 1 does the exercise
• Group 2 does a different exercise for 10 reps at each of three islands
• Group 1 and 2 alternate which of the 3 exercises their group does and takes turns planking/Yoga….ing?
• Group 1 starts with Side Swings, Explosive Rows and Squats
• Group 2 starts with Russion to American Swing, Clean and Press and Bottoms up Press

Mary

• Kojak and Consitution came up with Mary’s for their respective group that were done while the other group was doing their last round.

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