Introduction

AO: F3 Naperville 5:15 Outpost

Warmarama:

SSH, Good Mornings, Arm circles front and back, mosey to pavilion:

Da Thang:

In honor of turning 42, we will do 42 reps of 7 different exercises, all Increments of 6. Then 42 yards out and back, rinse and repeat. If we do 13 rounds, that’s 78 reps per excersize, staying with the age them, that’s ironically 78 (avg. male age in the U.S.)

Focus on form, slow and steady full form of following:

6 slow reps of each in rotation:

• Big Boys
• Burpees
• Merkins
• Bicep Curls
• Dips
• Shoulder press
• Slow Squats

MARY:

American Hammers 30 count (because my core couldn’t do 42)

Ring of Fire 5 sec, Snorkle showed off superman skills

Planks (High, Left, Right in rotation until 6am)

COT:

At F3 we see men transform through fitness and fellowship a lot. I too was very passionate in the past about the first 2 F’s, but let’s not forget the 3rd F. I want to lean on this personally during COT.

8 weeks ago I hit a rock bottom after a downward spiral. I was helped by God and the advise of other Godly men.

I want to share this appropriate scripture which sums it up:

Proverbs chapter 24 verse:5-6

“The wise prevail through great power, and those who have knowledge muster their strength. Surely you need guidance to wage war, and victory is won through many advisers”

Heavenly Father, thank you for the opportunity to workout with these men in the gloom. Thank you for the strength to focus on their health in mind, body and spirit. We pray that you life up our hearts and provide both the courage, strength, and wisdom to live each day to be more like Jesus and to love one another unconditionally. In Jesus’ name, Amen!

12/10/21 F3 Naperville –

AO: Outpost