The Citadel – 1.24.22

PAX: @Blackout @Casanova @Foosball (3rdFQ) and YHC
The 5 Core Principles of F3 workouts are: Free of charge, Open to all men, Held outdoors – rain or shine, heat or cold, Peer led in a rotating fashion, Always end in a Circle of Trust.
I am not a professional. You are exercising at your own risk, so modify as needed.
WoR
Knee Hugs
10 Tappy Taps IC
Baby Arm Circles (Back Bacs)
Willie Mays Hayes
Motivators from 7
Capri Lap
Thang 1 – 2 Rounds
Circuit Training
  • Blockees
  • Jump Rope
  • Wall Balls
  • Step ups w/ Kettle Ball
  • Kettle Ball Swings
  • OH Press
  • Lunges
  • Wall sit
Followed by a lap
Thang 2 – 11’s
We went from light pole to light pole with squats and big boys.
Moleskin – The number one key to cultivating mental toughness is to intentionally put yourself in places that your uncomfortable.
James Lawrence – The Iron Cowboy
Prayers -Injuries among the PAX
Prayers for Casanova’s M as she does due diligence on a business.
My 2.0 Jack who has been sick
Coffeeteria –
Casanova recommended  the book – The Intentional Father by John Tyson
Few recommendations for the book Wild at Heart by John Eldredge
Foosball recommend the current sermon series at Church if the City about the book of Jonah
Blackout taught us the finer points of making coffee.

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