Author: piston

THE SCENE: Light wind with a temp around 38.  Sunrise coming up over the lake.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Holding ALGORE, did disclaimer.  Warmup included SSH, halleluiahs, mountain climbers, LBAC forward, tempo squats, LBAC backwards, Willie Mays Hays, tempo merkins, toe merkins, Knoxville cherry pickers, Chattanooga cherry pickers, Sampsons
THA-THANG:
Mosey approximately 100 meters.  While one HIM is pushing a sled (80lbs) 100 yards, the other HIMS do the exercises the Q calls.  Every HIM had a CMU.

Exercises called:

• Goblet Squats with CMU
• Push Press with CMU
• Thursters with CMU
• Curls with CMU

After a run to the fort, added another 45lbs to the sled.

• Bent over rows with CMU
• Burpees (no CMU)
• Little Baby Crunches with CMU

After completed exercises, Q added 2 CMUs to sled and the HIMS encouraged the Q for the entire 200 meters.

Mosey to circle (100 meters)

MARY:
30 second plank hold.
COUNT-OFF & NAME-O-RAMA
9 HIMS including a FNG now named Iron Chef.
CIRCLE OF TRUST/BOM:
Psalm 98:  HOPE.

We have a need for hope, a giver of hope, a gift of hope and the response to hope.

MOLESKIN:
Curious George heads out to the Marines on December 8th.  Prayed for him specifically.
ANNOUNCEMENTS:
Be at #rampart at 5:15am Monday for a beatdown and 5:30pm for the Kingston Christmas Parade.

THE SCENE: A cool 28 degrees but thankfully the wind was not blowing.
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
12 Count Cadence of:

SSH, Mountain Climbers, Squats, Merkins, Toe Merkins, Arm Circles, Hallelujahs, Willie Mays Hays, Chattanooga and Knoxville Cherry Pickers

THA-THANG:
Part 1:

• 1-2-3-4-5-6-7-8-9-10 Burpees and 2-4-6-8-10-12-14-16-18-20 Board Jumps

Part 2:

• Run “approximately” 100 meters
• 12 Merkins
• Run “approximately” 100 meters
• 24 Lunges
• Run “approximately” 100 meters
• 48 Air Squats
• Run “approximately” 100 meters
• 96 SSH

MARY:
Shoulder Mary:

1 Minute Each of:

• Chattanooga Cherry Pickers
• Moroccan Night Clubs
• Forward LB Arm Circles
• Hallelujahs
• Backward LB Arm Circles
• Knives and Sampson

Ab Mary:

25 Big Boy Sit Up

1 Minute Plank

30 Second Per side Side Plank

1 Minute Flutter Kicks
COUNT-OFF & NAME-O-RAMA
8 HIMS including 2 FNGs
CIRCLE OF TRUST/BOM:
Being thankful is a simple way to be in God’s will according to 1 Thessalonians 5:18 “give thanks in everything; for this is God’s will for you in Christ Jesus”.
MOLESKIN:
Much like the hard thing of finding God’s will or purpose for our lives, it’s simple small things like being thankful that can have the most impact.  Stacking small, impactful things make a big difference in helping us find our purpose.
ANNOUNCEMENTS:
Remember to bring money or candy on Monday.  Kingston Christmas parade on Monday, November 28.  Hardship Hill is coming.  Assistance needed.

THE SCENE: Clear and cool around 43 degrees
F3 WELCOME & DISCLAIMERWARM-O-RAMA:
Halloween choose your own adventure theme.

13 of each in cadence:  monkey humpers, side-straddle-hops, squats, merkins, little baby arm circles (forward then reverse), Chattanooga cherries, and finished with Knoxville cherries.

THA-THANG:
Choose your own adventure between two workouts:  1) Final Destination or 2) Faces of Death.  HIMs chose Faces of Death

• 100 Burpees
• at 25 stop and do 10 merkins and 10 squats
• at 50 stop and run 1 lap (1/4 mile)
• at 75 stop and do 10 merkins and 10 squats
• at 100 stop and run 1 lap (1/4 mile).

Second scene:

8 Minute AMRAP of 5 V-ups, 10 merkins, 15 big boy situps, 20 bench dips

MARY:
No time for Mary today.
COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG (aka Mr. Wizzard)
CIRCLE OF TRUST/BOM:
Romans 13:11-14:  ¹¹ Besides this, since you know the time, it is already the hour for you^[a] to wake up from sleep, because now our salvation is nearer than when we first believed. ¹² The night is nearly over, and the day is near; so let us discard the deeds of darkness and put on the armor of light. ¹³ Let us walk with decency, as in the daytime: not in carousing and drunkenness; not in sexual impurity and promiscuity; not in quarreling and jealousy. ¹⁴ But put on the Lord Jesus Christ, and make no provision for the flesh to gratify its desires.

F3 provides HIMs with the ability to complete the commands in these verses.  1) Wake up – be alert and understand the time doesn’t stand still.  There is opportunity for success or the traps of failure everywhere.  2) Cast off – don’t succumb to the traps of indulgence and sinful natures.  Stay on the path (“Do the right thing the right way”. and 3) Put on – Put on those things that will help us succeed – namely Christ Jesus.

ANNOUNCEMENTS:
Fellowship at McDs after.

THE SCENE: 7:00am, 48 degrees

Disclaimer:

• I am not a professional
• You did not pay for this
• You are participating at your own risk
• You are responsible for your own well being (I do not know your injuries-scale where necessary)
• You are here voluntarily
• Do your best

WARM-O-RAMA:

Side Straddle Hops

Mountain Climbers

Willie Mays Hayes

Tempo Squats

Tempo Merkins

Chattanooga Cherry Pickers

Moroccan Night Clubs

Knoxville Cherry Pickers

Mosey to sign and back

THA-THANG:

Teams of 2

Partner 1 – Sled push to sign and back (no weight)

Partner 2 – Thrusters with 10lb med ball AMRAP

Everyone else AMRAP

10 Merkins

25 Squats

Go through teams

Next version

Partner 1 – Sled push to sign (45 lb weight)

Partner 2 – Overhead carry 10lb med ball

Switch at halfway (sign)

Everyone else AMRAP

5 burpees

10 Big boys

Go through the teams

If time, add another 45 lbs to sled and everyone push until time.

MARY:
45 seconds of flutter kicks

CIRCLE OF TRUST/BOM:

Text:

““Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”

‭‭1 Corinthians‬ ‭16:13-14‬ ‭ESV‬‬

Main Point:

“Be watchful”

• for threats
• For joy

Areas for HIMS to watch:

• yourself
• Your family
• Your community

MOLESKIN:
Fellowship breakfast at McDs after.
ANNOUNCEMENTS:
Clothes drive finishes Monday.

Calm and 42 degrees at the fort!

Announced Disclaimer:

I am not a professional
You did not pay for this
You are participating at your own risk
You are responsible for your own well being (I do not know your injuries-scale where necessary)
You are here voluntarily
Do your best


Warm-Up

Mountain Climbers

Willie Mays Hayes

Tempo Squats

Tempo Merkins

Chattanooga Cherry Pickers

Moroccan Night Clubs

Knoxville Cherry Pickers



Overhead carry your coupon to workout spot.



Workout 1: “I hate this”:

100 Side Straddle Hops

Run to sign and back (approximately 200 meters)

50 LBCs

Run to sign and back (approximately 200 meters)

100 Side Straddle Hops



Workout 2: “I hate this with a coupon”:

30 Coupon Swings

30 Goblet Squats w/coupon

5 Burpees

20 Coupon Swings

20 Goblet Squats w/coupon

5 Burpees

10 Coupon Swings

10 Goblet Squats w/coupon

5 Burpees

10 Coupon Overhead Presses

10 Coupon Curls

5 Burpees

20 Coupon Overhead Presses

20 Coupon Curls

5 Burpees

30 Coupon Overhead Presses

30 Coupon Curls

5 Burpees



Finish with a max set of merkins on coupon



Text:



“Therefore, since we also have such a large cloud of witnesses surrounding us, let us lay aside every hindrance and the sin that so easily ensnares us. Let us run with endurance the race that lies before us, keeping our eyes on Jesus, the pioneer and perfecter of our faith. For the joy that lay before him, he endured the cross, despising the shame, and sat down at the right hand of the throne of God.”

‭‭Hebrews‬ ‭12:1-2‬



Main Point: Faithful enduring trials of life mean glancing at those around you, but gazing intently at Jesus. He finished the race “for joy” so we could overcome trials.