Father Abraham

  • When: 06/01/17
  • QIC: Root
  • The PAX: Tooth Fairy, Retread, Jordash, Powder, Beaker, Igloo, Squints, Publix, Freud, Kapowski, Goodwill, Flem, Funyun (FNG)

Workout (In honor of our regional founder – The Great “Abraham”)

Warm ups

  • SSH – 20IC
  • Imperial Storm Trooper – 20IC
  • Squats – 20IC

Mosey to Blocks

Mosey to Corinth Parking Lot for ABRAHAM workout with Partners (one  partner runs the block while the other does the routine)

  • A – ABS – WWII Sit ups (AMRAP)
  • B – Burpees (AMRAP)
  • R – Run
  • A – American Hammer (AMRAP)
  • H – Humpy Jumps (AMRAP)
  • A – ABS – Flutter Kicks (AMRAP)
  • M – Merkins (AMRAP)

Next Routine Set (With Blocks while partner does Abs)

  • Curls for Girls 30/Flutter Kicks
  • Overhead Press 20/LBC’s
  • Kettle Bell 15/Dollies
  • Bench Press 40/Freddie Mercury

Mosey to Brick Wall

  • Dips – 20IC
  • Alternating Step Ups – 20IC
  • Decline Merkin – 15IC
  • Incline Merkin – 15IC

Mosey to Tunnel of Love

  • Wall Sit
    • Muhammad Ali
  • Wall Sit
    • Overhead Press

Mosey to AO

  • Pretzel Situps – 10IC each leg
  • Low Plank/High Plank – on the Q’s call
  • Recover

Count off – 14 in attendance

Name aroma

FNG: Welcome to Chris Miller Hence forth and forever more known as “Funyun” – Glad to have you with us.

WOD in honor of our Faithful Father “Abraham” (otherwise known as “The Angry Pastor” – Blessed because of your obedience!  We’re gonna miss you friend.

15The angel of the Lord called to Abraham from heaven a second time 16and said, “I swear by myself, declares the Lord, that because you have done this and have not withheld your son, your only son, 17I will surely bless you and make your descendants as numerous as the stars in the sky and as the sand on the seashore. Your descendants will take possession of the cities of their enemies, 18and through your offspringball nations on earth will be blessed,c because you have obeyed me.”

Thank you Abraham!  As you have blessed us so will we bless others as we continue to plant, grow and serve small workout groups for the invigoration of male community leadership.

“In Fitness, Fellowship and Faith”


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That’s awfully nice of you Root. Thank you. Working with you men of the F3 Hickory region has been a huge blessing to me. Thank you, all of you, for your commitment and for encouraging me to be who God made me to be.
I am so proud to know you and call you friends.