It was like 70° out
We headed out of the park toward Sam’s at a nice pace. Made a large loop down Middlebrook and back to park from the back side. We stopped 6 or 7 times for 10 push-ups and 10 sit-ups.
Back at the Y we went up Lover’s twice for more PT. Got like 5.5 miles.
Bag of nuts
THE SCENE: 70, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to the cess poolCoupons: 80#, 56# bag of nuts from waxjob
THA-THANG:
At the cess pool;
- 10 man makers
- Lunge walk 25 yds
- 10 merkins
- Bear crawl 25 yds
- 20 squats
- Lunge walk 25 yds
- 10 merkins
- Bear crawl 25 yds
- 10 man makers
Carry coupons for another lap . Dropped waxjob sack of nuts and picked up the 60# bag and headed back to the cess pool. Hook both sandbags together .
10 ruck thrusters
Team bear crawl while dragging the sand bags 25 yds
10 ruck presses with a 30 second overhead hold at the end
Team bear crawl/drag bags 25 yds
10 ruck swings
Ruck back to the truck
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Pray for safe travels for everyone this week for fall break
MOLESKIN:
Tank’s youngest daughter birthday today
ANNOUNCEMENTS:
F3 3 year anniversary
Where is the Creek?
THE SCENE: Mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on baseline for 5 tempo merkins
Jog across
5 tempo squats
Millennial run back
THA-THANG:
Run down hill by Pav and back up for:
10 BBS
15 Jump squats
20 Merkins
Repeat X 5
7s at scrap yard
6 Pull-ups
Broad jump to cone
1 4-count dry dock
5 rounds of all out sprints across grinder
MARY:
Leg lifts x 15
V-ups x 15
Lazy boys x 3 for about 20 seconds
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 12:14
Wise words bring many benefits, and hard work brings rewards.
MOLESKIN:
ANNOUNCEMENTS:
Seabiscuit this Sunday at West HS track at 7 am.
Bomb shelter first anniversary special Q next Saturday the 13th 7 am.
F3 Olympics at the Asylum November 3.
VQ Burpee Day
THE SCENE: Clear and Rowdy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-IC x 25, mtn climbers -IC x 20, Imperial Squat Walkers- IC x 25, plank jacks – OYO x 25
THA-THANG:
Burpees were a staple!
- Burpee Dans across a standard parking lot curb to curb up to 10 burpees
- Butkus – 45s step up with 15s rest x 5
- 5 cone modified suicide ladder – 5 cones over appox 100 yards. 1st cone 30 SSH, 2nd cone 30 SSH +20 squats, 3rd cone 30 SSH + 20 squats + 15 burpees, 4th cone 30 SSH + 20 squats + 15 burpees + 10 BBS, 5th cone all + 5 HR merkins, rinse and repeat
MARY:
Hello Dolly- IC x 30, American Hammers – IC x 20
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
This Q was way harder by myself on Sunday. It was much easier with the group. Life is the same way. So many times we try to do things on our own and we don’t rely on God. We try and try ourselves and when we fail, then we turn to God. We need to put God in everything we do and rely on him to carry us and let his will be done, not ours. Life is much better with God in it, and not doing it by ourselves.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
We all worship
THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 20 SSH IC
- 12 Tempo Squats IC
- 10 Merkins IC
- 10 Cherry Pickers IC
- 12 Baby Arm Circles (Forward & Reverse) IC
THA-THANG:
Escalator style workout: Each light pole has an exercise with an assigned number of reps. Go to Light Pole 1, complete the exercise, and run back to the start line. Run back to Light Pole 1, do the exercise, run to Light Pole 2, do the exercise, and run back to the start line. Light Pole 1, then 2, then 3, and back to the start line. Rinse and repeat until you make it to the last light pole (total of 8 light poles). The exercises/reps were as follows:
- Light Pole 1 = 5 Hand-release Merkins
- Light Pole 2 = 10 Jump Squats
- Light Pole 3 = 15 Carolina Dry Docks
- Light Pole 4 = 20 Lungs (10 each leg)
- Light Pole 5 = 25 LBC’s
- Light Pole 6 = 30 Iron Mikes (15 each leg)
- Light Pole 7 = 35 Hello Dollies (single count)
- Light Pole 8 = 40 SSH (single count)
Followed that with a little Indian run action – traditional and then with lunges and then with bear crawls. Mosey over to the cloud for the following:
- 10 Burpee Box Jumps
- 10 Tricep Dips IC
- 10 Derkins
- 10 Tricep Dips IC
MARY:
- 20 Flutter Kicks IC
- Plank hold into Mountain Climbers
- 20 American Hammers IC
COUNT-OFF & NAME-O-RAMA
24 HIM’s got better today. Sharky & Potter came out as well (no tag)
CIRCLE OF TRUST/BOM:
One of our pastors shared the following quote with us a couple Sundays back. The message is that we all worship something. If we’re not finding our identity in Christ, then we’re finding it somewhere else. Because of sin, we are all broken cisterns. If we find our worth in money, power, the approval of others, fame, glory, etc., we will never have enough. Those worldly idols were never meant to fill the void in our hearts caused by sin – no matter how much we have, we will always want more because our souls will never be satisfied with worldly possessions. A relationship, through faith, with our Father is the only sustainable source of life.
While David Foster Wallace (the man who coined this quote) wasn’t a Christian, his message regarding worldly idols is relevant to our daily struggles.
“In the day-to-day trenches of adult life, there is actually no such thing as atheism. There is no such thing as not worshipping. Everybody worships. The only choice we get is what to worship. And the compelling reason for choosing some sort of god or spiritual being to worship – be it Jesus Christ or Allah, Yahweh or the Wiccan Mother Goddess, or some inviolable set of ethical principles – is that pretty much anything else you worship will eat you alive. If you worship money and things, if they are where you tap real meaning in life, then you will never have enough, never feel you have enough. It’s the truth. Worship your body and beauty and sexual allure and you will always feel ugly. And when time and age start showing, you will die a million deaths before they finally grieve you. On one level, we all know this stuff already. It’s been codified as myths, proverbs, clichés, epigrams, parables; the skeleton of every great story. The whole trick is keeping the truth up front in daily consciousness. Worship power – you will feel weak and afraid, and you will need even more power over others to keep the fear at bay. Worship your intellect, being seen as smart – you will end up feeling stupid, a fraud, always on the verge of being found out. And so on.”