Friday Freestyle

SSH, Stir the Coffee, Pyramid Stretch, Weed Whackers, Michael Phelps, Tantrums, Flamingo

• Moseyed to the pain shed, then each PAX grabbed a coupon and 2 bricks and circled up in @Johnny5 stadium
• Beatdown concept: 1 round consisted of an exercise followed immediately by a “down and back” run of varying distances. The first round started with 10 reps of an exercise and rep counts increased by 10 for each subsequent round. PAX rotated and chose an exercise and called the cadence
• Exercises: Thrusters (10), Curl to Press (20), Dips (30), Side Straddle Hops with bricks (40), Heal Touches while standing on coupon (50), Plank hold (60), BBSU (70), Motivator (from 6)
• Total running mileage = 1.75 miles
• Finished with 12 Heals to Heaven
• CLEAR

• Simple message today about inviting guys to F3. Prayers that we would be given opportunities to invite men to join F3, and the courage to ask them.  Most guys just need an invitation and encouragement to engage in fellowship. Don’t get discouraged if they say “no” or are unresponsive….we can only do our part by giving them an opportunity.