Qing at the LOOM | F3 West Cobb

08/27/2019 - the asylum - Qing at the LOOM

AO: the asylum

When: 08/27/2019

PAX:

Number of Pax: 4

Pax Names:

Drafty Kilt, Dock Ock, Swirley, Fire Marshall Bill

Number of FNGS: 0

FNG Names: None

QIC: Drafty Kilt

YHC made a trip out West to support a new region launch. It was a dark and scary (and lonely) drive.

The drizzle gave way to clear conditions as YHC stepped out of the car. Started with a short mosey, then back to flags.

SSH X15 IC
Weed Pickers X15 IC
Hillbillies X15 IC
Windmills X15 IC

Grab the speaker and start the Thang

Doing a HIIT workout today. 40 seconds on, 20 seconds rest. 5 rounds each station. Going through 4 stations.

Station 1: Legs
Split Squats
Lunges
Squat Jumps
Calf Raises
Burpees

Mosey to benches for Station 2

Station 2: Arms
Merkins
Derkins
Dips
Incline Merkins
Burpees

Mosey to field for Station 3

Station 3: Abs
Flutter Kick
BBSU
American Hammer
LBC
Burpees

Station 4: Animal Round
Bear Crawl
Frog Jumps
Crab Walk
Donkey Kicks
Burpees

Go to Giant Wall of Death.

Wall Sits
Chicken Peckers (a Dock Ock favorite)

Mosey back to flag.

Sally up/down with squats

Finish it off with a 45 second plank.

DONE.

YHC shared the impact of F3 on his life. Told a little of his story. F3 is so much more than a workout….but it’s a really good workout too!

Lives are being changed because of this group. Invite men. Then invite some more.

Dock Ock is a believer. In Jesus, yes. But also in the power of F3 to help set men free. YHC is proud to support what he’s trying to do in Bremen.

See you Thursday in the gloom! Hopefully with some more Asylum boys!