Da Intro consisted uv:
“This is F3. It doesn’t cost yas nuthin. No broads allowed. Its outside no matter what. Today I’m gonna tell yas what to do…but next time it might be dat guy or it might be dat guy. And then it ends wit a cirkle thing where we say stuff.
Just to let yas know…I ain’t a professional…and I ain’t responsible if yas get hurt. Aight?”
Den neeze things got done in na Warmup:
- Planks
- Dialup Stretches
- Birds in the Dirt
- Scorpion Twists
- Arm Circles
- Moroccan Dance Clubs
Deeze were follud by some of dem Hill Repeats:
- Minit 1 – Sprints
- Minit 2 – Aldernay-in Side Shuffles
- Minit 3 – Bear Crawl Bear
- Minit 4 – Preten yas were jumpin over Broads
- Minit 5 – Walkin Lunges
After dat we did some of dem cirkits (Thurdy and Thurdy times 5 wit a 1 or 2 loop mosey times 5)
- Set 1 – Merkins an Dips (which are a tough combo given na mussels involved)
- Set 2 – Lunges an Burpees (iss wuz supposed to be Set 3 but Fodder Delco couldn’t even follow the instructions from his own chawk board)
- Set 3 – Al Gores an Side Straddle Hizzies (this may have been where Side Hustle distinguished Jews from Cawkayshins)
- Set 4 – Planks an HiKnees (iss is where da Commish started to modify up which indicayded dat da Beatdown was kinda weak)
- Set 5 – Mt Climbers an preten Jump Rope (uh-breeviayded cause we ran outta time)
The Wrapup (which went way too long considerin da cool temprachure)
- Count-O-Rama (in na wrong direkshin)
- Name-O-Rama
- Praises and Quotes while standin in a cirkle
Trigger re-idderayded the importance of spending quality time with 2.0s – hanging out, conversing, whatever it may be…
Spike talked about how fast it all goes when it comes to the 2.0s growing up.
Big Daddy raised up this quote from D. Todd Christofferson: “Many things are good, many things are important, but only a few are essential.”
What F3 means to Fodder Delco –
“I am known as Father Delco so maybe this won’t sound so surprising but the idea of taking a knee at the end for a prayer means a lot to me. We’re all here trying to build our own strength physically but then the very last thing that happens is we sort of acknowledge that we can’t just rely on our own strength and that it is the grace of God that is the true source of strength. I remember the first Beatdown I attended and was shocked by the prayer at the end. For real…how often do you get to pray with men that are in your general age bracket?
Anytime I can take a minute where there are no distractions and I can focus on God and I can decentralize myself and remind myself that “It is not about me”…it is time well spent.
God: Help us…guide us…strengthen us. Let us not be passive observers in our communities… help us be engaged (especially with our children and our wives)…help us to recognize your grace and act in accordance with it. Amen.”