AO: REGION
QiC: _Not Registered
Date: 07/25/2026
Title: SLT Convergence
Number of HIMs: 52
_Not Registered, Alice, Betty Crocker, Bluey, Bogey, Bueller, Captain Cheese, Checkmate, Cheddar Biscuit, Chowdah, Clog, Cooter, Cornhole, Cupid, Daddy Daycare, diapers, DJ Scribbles, Dorothy, Falcon9, Fro-Zone, Gilligan, Gumbo, Guppy, H.A.L., Hamm, Joanna, Moonpie, Nemo, Pergo, Periwinkle, Puff, Ragtop, Rhonda Rousey, Sakrete, Snuggie, Stroller, Sweet -n -low, Tampax, TestTube, Tooth Fairy, Tutti Frutti, Two Pack, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warmup – Tutti Frutti – Nant’an
Feet together hang
TTT
Donny Q’s
Runners stretch
Preacher
Jenner
25 SSH
10 Burpees OYO
Count off to make 4 groups.
Tha Thang:
* Get Right – Core Workout
Lead: Cheddar Biscuit – CSAUP Q
EMOM timer:
Every minute you have a new exercise to complete, after completion hold plank position until that minute is up. Repeat for 8 rounds
1. 10 American Hammers
2. 20 Flutter Kicks
3. 10 Crunchy Frogs
4. 20 Freddy Merks
5. 10 V ups
6. 20 Back Scratchers
7. 10 Jon Boats
8. 20 Rosalita’s
* Live Right – Lower Body Workout
Lead: Sakrete – Other-F’s Q
11s for time. Cones 25 yards apart.
Calf raises and Bobby Hurley. Transition will be jail break and Bernie sanders alrernetong
* Lead Right – Cardio Workout
Lead: Betty Crocker – Culture Q
Cardio focused Tabata. 0:30 sec on, 0:10 off. 4 exercises. Will repeat it 3 times (0:30 rest in between sets).
Exercises:
Sprint to cone and back (about 25 yards)
Speed skaters
1 foot cross hops
Jump Tucks
* Leave Right – Upper Body Workout
Lead: Sweet-N-Low – Wisdom Q
Grab a Cindy. Partner Up with someone who you will influence today.
Start with mirroring with one other man and each do 20 reps of each exercise, then mosey around cone and back. Reps reduce to 10.
Exercise:
Merkins
Curls
Tricep Ext.
OHPs
LawnMowers
Derkins
KB Swings
Dips
COT:
COT
COR
NOR
F3 is more than a workout. It has 3 F’s. Draw men in with the workout but the goal is the relationships and then doing/being something bigger than yourself!
Announcements
Pledge
Prayer
POL