1-25-25 BO at THE BOB
30!!! HIM (12!!! of them FNGs) came out to the Grand Opening of this AO, and left with a great deal of Fellowship and one heckuva Beatdown.
We warmed-up with a short Mosey and some stretching while teaching the nee guys some weird terminology. We then split into 10 groups of 3 and while 1 man ran 100 yd, the other 2 did weighted Squats on the 1st rd and Merkins on the 2nd. We then did weighted or body weight Squats while the others did Lunges on the 1st rd and then Burpees or Merkins 2nd.
We then Partnered up where every FNG was with a HIM. Partners did 10 Push-up Hand Smacks and 10 Plank Hand Smacks then 1 ran 100 yd while other started as a team 150 Overhead Press, then 100 Curls, 75 Thrusters, and 50 Alternating Hand off Merkins with run in between.
Final station was THE BOB. 10 Thrusters, 20 Hammer Curls, 30 Elevated Push-ups, 40 (or 4) Burpees, 50 Overhead Presses, and 60 Bicep Curls.
We had 5 min to finish with Abs of selected F3 choices, starting with Plank-ups and eventually ending with American Hammers.
All during the workout Pyro had us motivated by his Glory Days soundtrack until it ended early (good Q except for the music you know Steve-O).
COT had some great announcements, Prayer Requests, and finished with Joshua 1:9.
I can’t thank all of you enough whi cane out (many from afar), lent us your equipment, and have encouraged us prior to and during today’s event. We are excited about where God is leading us and look forward to seeing you guys out there in the future. So much so that we are having a BO by one of the FNG Mon and Tue /Th/Sat being our thing.
We took 30 min just to name the FNGs and look forward to up to 10 more this week. Keep pushing each other men.
F3 Louisville 