Fitness. Fellowship. Faith.
THE SCENE: 60 perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch
THA-THANG:
Rounds of 30, 25, 20, 15, 10, 5 of the following Follow each round with either 100 jump rope or sled pull
MARY:
None
COUNT-OFF & NAME-O-RAMA
Frosty, Tweet-E, Butters, Bartman
CIRCLE OF TRUST/BOM:
Talked about conflict, confidence and shame.
MOLESKIN:
Great mumble chatter this morning. Who knew Butters had so much insight into 90’s music??
ANNOUNCEMENTS:
THE SCENE: Still way too warm for late September, daggummit!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x26 IC
TN Rocking Chair x15 IC
Asphalt Kissers x10 IC
Imperial Squat Walkers x15 IC
LBAC fwd and back x15 IC
OHC x20 IC
THA-THANG:
Wouldn’t be CMUesday without CMUs! Head over and grab one.
Each corner of the parking lot has 3 cards. One has a number of reps on each side. One has an exercise on each side. One has a traveling exercise on each side.
Only one side of the card is visible… Content of the other side is unknown.
PAX take turns choosing for each card to take what’s face up, or make a deal and switch to the unknown side…
Station 1:
Tricep Extensions/(Squat Thrust), 30/(45), Crawl Bear/(Inchworm Merkins)
Choices: Kept the Tri’s, Snitch switched the reps to 45 (groans all around), traded Crawl Bear for Inchworm Merkins (pushing CMU ahead)!
Station 2:
CMU Big Boys/(CMU Merkins), 30/(60), Twist Lunge/(CMU-icide)
Choices: Kept the reps and the exercise, but flipped over Twist Lunge to reveal the CMU-icide (suicide with CMU carry)
Station 3:
On the Shelf/(One-hand OHP), 30/(20), Pregnant Crab/(Blockee Broad Jump)
Choices: Kept On the Shelf, missed a reprieve by keeping the 30 reps. Nobody liked the Pregnant Crab idea… Until we found out what was on the other side.
Station 4:
Burpee Hop-Over/(8-Count Blocky Builder), 25/(10), CMU-icide/(Bunny Hop)
This one was the spirit-breaker. After the Blockee Broad Jumps, nobody wanted to touch the Burpees. But we ended up with the 8-Count Blocky Builders instead! 25 showing… Nobody brave enough to make the deal that would have cut the reps to 10. Let’s knock ’em out! Everyone happy to run the CMU-icide, so Bunny Hops remained hidden.
One lap completed! Time for another lap, this time with the excercise/rep combos that were NOT chosen last time:
Station 1:
Squat Thrust revealed. Only 30 since we did 45 last round… Snitch gets apologies from the PAX. Interminable Crawl Bear dragging the CMU.
Station 2:
Merkins on the CMU – 60 of ’em! That’s a lot… If you need a breather, take a mosey down the parking lot and back.
Had to call time halfway through Station 2… Back to the pile with the CMUs
MARY:
Flutter kicks x30 IC.
Cash out with LBCs OYO until time.
COUNT-OFF & NAME-O-RAMA
11 strong this morning. Welcome to Frat Boy from F3 Fort Mill!
CIRCLE OF TRUST/BOM:
Isaiah 1:18
“Come now, let us reason together, says the Lord:
though your sins are like scarlet,
they shall be as white as snow;
though they are red like crimson,
they shall become like wool.”
Most of the deals I offered today kinda sucked. Some just worse than others. And you didn’t know what you were going to get. God lays it all out there. Here’s His deal: Trade your sins for His righteousness through Christ!
MOLESKIN:
Pray for Helga’s family as he heads off to “play army” for a month!
ANNOUNCEMENTS:
Brolympics coming in November!
THE SCENE: not as humid. fall is coming.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5, SSH x25, LBAC x10 both ways, Tempo Squats x15, Tempo Merkins x10
THA-THANG:
Deck of Cards — do 4 cards from the deck and then run to the other side of the loop (1/8 mile). Near the end we took our running a couple of different directions.
MARY:
Captain Thors
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
An encouragement to live by grace. It’s so easy to fall into the performance trap — thinking that our acceptance with God is based on our performance. On good days, we become proud and think God owes us. On bad days, we get discouraged and condemned and think God will punish us.
Our acceptance with God is completely based on the righteous life, sacrificial death, and resurrection of Jesus Christ. God now sees us though and in Christ.
“Our worst days are never so bad that you are beyond the reach of God’s grace. And your best days are never so good that you are beyond the need of God’s grace.”
―
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: 75 and Perfect… except for the mountains of duck poop.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
17 SSH, 10 Angle Grinders, 10 Annies, 5 Apollo Creeds. Small taste of things to come, Bear Crawl, Right Bear Crawl,
THA-THANG:
The Bear – Crawl up Jucomanjaro – Marked off every 100 feet there are exercises to get you to the next marker. All crawling of some sort. We had a Tabata timer set to 45 seconds on and 10 rest. Starting at the bottom of Jucomanjaro:
CIRCLE OF TRUST/BOM:
Crawling on hands and knees up a steep hill in various directions is often what life feels like. However, we climb knowing Christ is with us. We climb knowing we are not alone. We can climb in strength knowing we lean on God our redeemer — our true rock.
Ps 18:2 The Lord is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.
Ps 19:14 May these words of my mouth and this meditation of my heart be pleasing in your sight, Lord, my Rock and my Redeemer.
Ps 28:1 To you, Lord, I call; you are my Rock, do not turn a deaf ear to me. For if you remain silent, I will be like those who go down to the pit.
Ps 31:2 Turn your ear to me, come quickly to my rescue; be my rock of refuge, a strong fortress to save me.
Ps 62:2 Truly he is my rock and my salvation; he is my fortress, I will never be shaken.
MOLESKIN:
Lifting up Pool Boy!
THE SCENE: 60 degrees. Real nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT
Cherry Pickers x10 IC 4CT
BAC x15 ea 4CT
THA-THANG:
Mosey to Q’s car to get additional weight. 4 PAX mosey to the Comic Coupon pile on Broadway with 3 babies – 30# plate, 20# plate, 40# sandy.
4 Stations / 4 corners
Mosey back to AO with babies.
MARY:
Plank shopping – Top level, Bottom floor 6″, Half way, Top level. Right arm up. Right leg up. Plank. Left arm up. Left leg up. Plank.
Boat Canoe – Boat, Canoe, Pick cherries, drop in bucket, 1 overhead clap. Repeat for time.
COUNT-OFF & NAME-O-RAMA
Magic Mic, Half Caff, Mr. Wedgie, Filter
CIRCLE OF TRUST/BOM:
Max DePree – Leading Without Power
“No question about it: potential is wrapped in great mystery. Like rainbows – which are really circles – we only see the upper halves, the horizon hides the rest – potential never reveals its entirety.”
MOLESKIN:
Know you have more potential underneath the surface than you think you have.
ANNOUNCEMENTS:
N/a.