THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER: Nah, nobody new.
WARM-O-RAMA:
- SSH
- Moroccan nightclub
- phelps
- RFTS / LIH
- Cobra / Up dog
- Tempo merkin
- Mountain climbers
- Mosey
THA THANG:
- Starting at one side of the parking lot, bear crawl to the first light, 30 merkins, mosey to the end
- Plank. 3…2…1… sprint back to where we started!
- bear crawl to the second light, 20 merkins, mosey to the end
- Plank. 3…2…1… sprint back to where we started!
- bear crawl to the end, 10 merkins
Galway hookers
Mosey to the CMU pile and grab your favorite;
Break into two teams and spread out ~100 ft. In between the teams are 14 cones – half are standing up and half are laying down. Two teams race each other. One team is trying to knock all the cones down, the other team is trying to stand all the cones up. Individuals pull a card, do the exercise, then sprint to the cone and knock one down or stand one up. Continue until all cards are used. Exercises included;
- 30 CMU Curls
- 15 Heavy Freddy (4-ct)
- Single arm row, 10 each
- 15 Heel taps
- 16 Lunges
- 20 heavy LBCs
- Uneven Merkins 10 each side
- 10 BBS + Press
- 30 Calf Raises
- 15 Heavy American Hammer (4-ct)
- 20 Alpos
- 20 Overhead Squats
- 20 Good mornings
- 25 Shoulder press
- 20 CMU Swings
- 25 Squats
- 25 Tri extension
- 10 Burpee Jumpovers
- Single arm Shoulder press 10 each side
- 5 Blockees
- 20 Wide Derkins
Feeling lucky? Circle up. Perform exercise one, then roll a die. If we roll a “1” – move on to exercise 2. If we don’t roll a “1” – do exercise 1 again and roll – repeat until we roll a 1. Go through the full list – rolling for 1, then 2, then 3…etc. Exercises were;
- 10 Derkins
- 10 Squats
- 10 Heavy Freddy
- 10 Curls
- 10 Triceps
- 10 Thrusters
MARY:
Circle up. Pax choice.
- Angel crunches
- BBS
- SSH
- Hello dolly
COUNT-OFF & NAME-O-RAMA
Me and 12 fine men of the Shamrock
CIRCLE OF TRUST/BOM:
F3 is more than a workout. If you are really investing yourself and opening yourself up to your PAX, then you are building deep and meaningful friendships that will sustain you through good times and bad. It is such a unique and special thing, and I don’t know of a better group of men out there.
How do you invest yourself in deeper, intentional friendships?
- Consistency – it’s not just about showing up when you need to be shored up.
- Contributing – You don’t take and take and take. In fact, you expect and strive to give more than you take from this group. You expect to invest more than you’ll have returned.
- Candidness (outward) – Have the courage to speak candidly to a friend who is falling short of a high standard. Talk straight to the man who is acting foolishly, who is harming himself and others around him, and who is temporarily blind, ignorant, or uncaring of their foolishness.
- Candidness (inward) – Transparency / vulnerability. In order for you to have any credibility whatsoever to speak candidly to a hurting friend, you must first consistently be opening your own heart to him. You must be candid about your own struggles, fears, insecurities, shortcomings, dreams. Only then have you earned to right to speak truth to him about his struggles.
Romans 12:10
“Be devoted to one another in brotherly love. Outdo yourselves in honoring one another.”
MOLESKIN:
Man, it was good to be in the gloom with you men – thanks for having me!
Prayers for Eddie, Phil, and Curveball’s BIL
ANNOUNCEMENTS:
Camping trip – April 1-3
Hiking Devil’s Racetrack – April 2, 1:00 PM
CSAUP – May 6th (evening)