Fitness. Fellowship. Faith.
THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, Baby arm circles, cherry pickers, Some of these, Some of those
THA-THANG:
sideline to sideline 21’s, Merkin’s and LBC’s
Bear crawl to nowhere, 10 squats every 10 “Steps”
4 corners x2, 10 merkins/20 squats/30 abs (4ct Flutter Kick or 4ct LBC’s)
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Sweater Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH (4ct IC) x15
-5 burpees
-cherry pickers (4ct IC) x5
-3 Navy Seal burpees
-baby arm circles forward (4ct IC)
-baby arm circles reverse (4ct IC)
THA-THANG:
5,4,3,2,1 – Burpees (Change)
10 – Squats (Stay the same )
-5 Navy seal burpees
-10 sumo squats
Mosey to rocks
-5 rock-ees
-10 narrow squats
Mosey to basket ball court (circle)
-5 burpees
-10 normal squats
Mosey to splash pad (long cut)
MARY:
-merkins x25
-flutter kicks (4ct IC) x50
-merkins x50
-V-ups (4ct IC) x20
-Ring of fire merkins x3
-LBCs (4ct IC) x50
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“If you aren’t getting better, you are getting worse” Charles Barkley
Japanese mentality of Kaizen “continuously improve”
MOLESKIN:
Welcome FNG – Ponzy
ANNOUNCEMENTS:
Hardship hill 10/3/20
THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 (4ct IC)
-hip flexors
-tempo squat x5 (8ct IC)
-some of these/some of those
-a little of this/a little of that
Mosey around baseball fields
THA-THANG:
Partner suicides x1
-one partner burpees
-one partner does parking lot suicides
Workout
Go while people on Kenya are running
America – Navy seal burpees/merkins
Turkey – Turkish get ups/pistol squats
Romania – Romanian deadlifts/up-downs
Bulgaria – Bulgarian split squats/walking lunges
Eqypt -shpynx push ups/tricep push ups
India -hindu push ups/CCD
Kenya -run around the field/jump rope
Russia – full KB swings/ Russian KB swings
Canada – bear crawl across field/hold low bear position
Ireland -“bar”bell snatches/cleans/highpulls
MARY:
Australia – Handstand holds 3x30seconds/elevated pike
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Enter to worship, leave to serve
The happiest of people don’t have the best of everything, they make the best of everything
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
IPC Week 1
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You don’t need to be the best to give your best.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: 75 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->SSH (4ct IC) x20
->tempo squat (4 second down, 3 second hold, 1 second up) x5
->some of these/some of those
->quad stretch
Mosey to the top of the guard rails
Derkins x20
Mosey to the speed bump
THA-THANG:
-> speed bump
—- 20 (4ct) flutter kicks
—- 20 (4ct) Alt dead bugs
—- 20 (4ct) LBCs
-> Speedbump to Backbone
—- Bernie to top of hill/jog down
—- sprint to top of hill/jog down
—- 50 Merkins
Run to back bone
-> backbone
—- 5 pullups
—- 5 negative pull ups
—- 5 chin ups
—- 5 toes to bar/target
Run to top of hill
—- 10 1.5 squats
—- 10 lunges each leg
—- 10 close feet squats
—- 10 sumo squats
MARY:
Tweet-E’s turn or Pee Rock lift with Junk
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
-> recently I had my father message me saying where his last will would be in case anything would happen. And that’s the thing about life, we never know God’s plan for us, but we trust him and follow his words or his message. This got me thinking about the impact we have on people around us.
This led me to some song lyrics by one of my favorite bands, which are:
Just the other day I looked at my father
It was the first time I saw he’d grown old
Canyons through his skin and the rivers that made them
Carved the stories I was told
He said
“Son, I have watched you fade in
You will watch me fade out
When the grip leaves my hand
I know you won’t let me down
Go and find your way
Leave me in your wake
Always push through the pain
And don’t run away from change
Never settle
Make your mark
Hold your head up
Follow your heart”
Just the other day I stared at the ocean
With every new wave another must go
One day you’ll remember us laughing
One day you’ll remember my passion
One day you’ll have one of your own
Because of all the uncertainties in life, I’m asking you to create some sort of message for the people around you. What sort of message do you want them to have. You can make a gratitude list for the people around you, you can list off a set of values that you have learned, whatever it is. Make it personal for the person you care about. Let the people around you know they are appreciated.
Thank you,
MOLESKIN:
ANNOUNCEMENTS:
IronPax Week1 next Tuesday starting at 5:15am.