Our mission is to plant, grow and serve men\u2019s small workout groups for the invigoration of male community leadership.<\/p>\n
A beautiful Spring Saturday morning brought out 20 F3 Brothers for a Rust Bucket led beatdown. \u00a0Here\u2019s how it went:<\/p>\n
Warm-O-Rama (Parking lot)<\/strong> Whirly with a Clap x 10 IC Sun Gods Forward \u2013 Sobriety Style<\/p>\n Merkins x 10 IC<\/p>\n Mosey to end of the parking lot by the far side of school to continue Warm Up.<\/p>\n SSH x 15 IC The Thang<\/strong><\/p>\n Jacobs Ladder<\/p>\n WWII Sit Ups x 25 OYO<\/p>\n Run to end of parking lot<\/p>\n Apollo Creed to opposite side of lot and,<\/p>\n Back Pedal to original starting point.<\/p>\n Repeat but reduce number of WWII Sit Ups to 20, then 15, then 10<\/p>\n Repeat Jacobs Ladder but with Merkins.<\/p>\n Mosey to the circle by the Quarry area and select small\/medium sized rock<\/p>\n Curls x 10 IC<\/p>\n John Cusak around island<\/p>\n Over Head Press x 10 IC<\/p>\n John Cusak around island<\/p>\n Copperhead Squats x 10 IC<\/p>\n John Cusak around island<\/p>\n Bent Over Rows x 10 IC<\/p>\n John Cusak around island<\/p>\n Chest Press x 10 IC<\/p>\n Mosey to the wall with your rock Place rocks 5 yards from wall:<\/p>\n Mike Tysons x 15 OYO<\/p>\n Bear crawl to rock and then Crawl bear back to the wall.<\/p>\n Repeat but reduce number of Mike Tysons to 10, then 5<\/p>\n BTTW \u2013 Just for fun<\/p>\n John Cusak back to Quarry to return rocks<\/p>\n Jack Reachers x 10 OYO<\/p>\n Mosey back to parking lot for 6 minutes of Mary<\/p>\n <\/p>\n Mary:<\/strong><\/p>\n By committee with exercises including<\/p>\n Freddie Mercurys<\/p>\n Penguin Crunchs<\/p>\n Protractor with Chest Press (Thanks, Spam)<\/p>\n American Hammer<\/p>\n Maybe some others\u2026 YHC is old and can\u2019t remember<\/p>\n FIN<\/p>\n Announcements \/ NMM:<\/p>\n <\/p>\n BOM:<\/strong><\/p>\n YHC took us out with the following words:<\/p>\n Gentlemen, this is my voice.<\/p>\n With this voice I pray that each of us be given the courage to use our own voices this day, and every day, so that the desire to serve our fellow man that has been instilled in us might be spread to those who are longing for something more than themselves.<\/p>\n With this voice I lift up in prayer those requests made here by my F3 Brothers.<\/p>\n With this voice I lift up in prayer those requests that have not been spoken but have life in the hearts of those seeking your love.<\/p>\n I pray that this voice be used to encourage my F3 Brothers to be better husbands, better fathers, better sons, better friends, and better men.<\/p>\n This is my voice, Lord, but the words are yours. Placed in my heart by your love and brought to life by your blessing.<\/p>\n It is with this voice, I ask in your Son\u2019s name.<\/p>\n Amen<\/p>\n <\/p>\n An honor to lead,<\/p>\n Rust Bucket<\/p>\n","protected":false},"excerpt":{"rendered":" Our mission is to plant, grow and serve men\u2019s small workout groups for the invigoration of male community leadership. A beautiful Spring Saturday morning brought out 20 F3 Brothers for a Rust Bucket led beatdown. \u00a0Here\u2019s how it went: Warm-O-Rama (Parking lot) SSH x 25 IC Whirly with a Clap x 10 IC Sun Gods […]<\/p>\n","protected":false},"author":166,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-4655","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Rust Bucket","date":"4\/28\/2018","pax":"Undertow, Pony Express, Cheesesteak, Lemming, D-Day, Landshark, Offsides, Sargent Schultz, Root Canal, Burlap, Parkay, Splash, Ripple, Spam, Goofy, Light Brigade, BAM, Juice Box, Bulldog, Rust Bucket"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4655"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4655\/revisions"}],"predecessor-version":[{"id":4659,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4655\/revisions\/4659"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSSH x 25 IC<\/p>\n
\nSun Gods Forward \u2013 Sobriety Style<\/p>\n
\nSeal Claps x 15 IC \u2013 Sobriety Style
\nOver Head Claps x 15 IC \u2013 Sobriety Style<\/p>\n
\nPeople\u2019s chair with rock on your lap with 50 Jack Reachers OYO<\/p>\n\n