The Last will be First

3^rd F: (Faith)
Thank you Attila for taking us out in COT. I appreciate you raising up Choppa in the prayer as he navigates the new virtual world of college isolated in a hotel room with Covid.

No one signed up to Q Virtual 3^rd F on Tuesday 2/16. Guys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts. See 3^rd F Channel in Slack or contact Offshore for the Zoom Link.

Please reach out to someone you have not talked to in a while.. Your call today may be exactly what that person needed.

2^nd F: (Fellowship)

See Nancy Lopez post in Slack regarding the 5k on the 28^th for The GLOW Galactosemia 2021
Splinter is looking for a VCR???
Hardywood is upgrading from Alpacas to Llamas

1^st F: (Fitness)

The THANG: These were the exercises I was doing every Monday, Wednesday, Friday while stuck in IR and not able to join you all at the Bootcamps or Run AOs

Mondays each of the following 10 reps 2 sets with AHP (As Heavy as Possible) kettlebell and 32 lb block

Snatch
Halo
Curls
Upright row
Kettlebell situp
Flutter Press

Wednesdays each of the following 10 reps 2 sets with AHP kettlebell and 32 lb block

Halo
Jack stands
Kettlebell pull through
Teapots
Front lifts
Lawn mower

Fridays each of the following 10 reps 2 sets with AHP kettlebell and 32 lb block

2 Handed swings
Overhead pull
Good mornings
Kettlebell Situp w/ a press
Scissors
American hammers
50 LBC

NMS: Naked Mole Skin
I have been asked a few times why I start the BB with the 3^rd F versus the traditional “here is what we did”.
My response is: Matthews 20:16.
I believe that most of us recall the 1^st few lines of items we read these days … the generation of Memes, Twitter, and text.. if it can not be summed up in a brief 280 characters its TLDR;. So IMHO, the Meat and Potatoes of F3 is the Faith and Fellowship.. it is what makes F3 different than any other workout.. the 1^st F is just exercises that we can all do on our own if we wanted.. But Fellowship and Faith take a connection and a trusting environment to grow with each other in a Shield Lock.
(More on Shield Lock: https://f3nation.com/tag/shield-lock-q1-7/).

I wish you all the best and look forward to SYITG at the Bootcamp and Running AOs again in March.
Until then: Stay Strong gentlemen.

Thank you for allowing me to lead at Circus Maximus.

V/r John (Gypsy) Boles

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