Fitness. Fellowship. Faith.
THE SCENE: It was a real humdinger
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to home base. ascending Ladder. Do 1 station, run back to start, do 2 stations, run back to start, etc.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: yelp for help
it was colD
Bookman warmed up the PAX while I dooddled on the Bermuda Triangle
CIRCUIT: Overhead press, lunge, box cutters, suitcase carry, goblet squat—all with your trusty CMU
BREAK: Bench press, tricep work, calf raises
Do both of these twice
7s: PullUps & Step Ups
Recover
Scott Galloway defines masculinity as “Garnering strengths and skills such that you can protect and advocate for others”
SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.
Sevens – Squats at Circle ball court. Dry docks at Bath House.
Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.
SCENE: Not too hot, not too cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the flag pole. Partner up for DORA. Partner A runs CCW lap while Partner B performs exercise at flag pole. Move on to next exercise when cumulative reps are completed.
Sevens – Dry Docks at Play Ground. Squats at Bath House.
STRETCHES:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Listening and Doing – James 1:19-27
Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness[h] God desires. So get rid of all the filth and evil in your lives, and humbly accept the word God has planted in your hearts, for it has the power to save your souls.
But don’t just listen to God’s word. You must do what it says. Otherwise, you are only fooling yourselves. For if you listen to the word and don’t obey, it is like glancing at your face in a mirror. You see yourself, walk away, and forget what you look like. But if you look carefully into the perfect law that sets you free, and if you do what it says and don’t forget what you heard, then God will bless you for doing it.
If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.
SCENE: Heat Wave
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Fruit of the Spirit