Fitness. Fellowship. Faith.
THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
BAC x10 ea
Cherry Pickers x10
THA-THANG:
Mosey to church lot for some B.O.M.B.S. Mosey to top of hotel after reach round.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Filter
THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins
SSH
OYO stretch
high knees
butt kickers
MARY:
peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters
CIRCLE OF TRUST/BOM:
Be thankful for your freedom. Thank a vet.
MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q. See you soon brother!
ANNOUNCEMENTS:
THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom
CIRCLE OF TRUST/BOM:
Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25
Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.
MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
ANNOUNCEMENTS:
THE SCENE: 70 but not quite as sauna like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck 1 lap with 60# bag
THA-THANG:
At watt rd. Field
One guy does sandbag toss across field while other pax goes through the following exercises.
After all pax has completed the sandbag toss, line up on the sideline.
Lunge across field and bear crawl back
Ruck to outhouse
20 calf raises
Lunge for 3 parking spaces, do 5 meekins. Repeat until reaching the island.
20 calf raises
Ruck to upper field
20 calf raises
20 incline merkins
20 dips
20 flutter kicks with ruck press
10 bbs with front ruck
Ruck to AO
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: It’s July, so warm and humid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Begin with a bang! Fireworks provided by Code Brown while we warm up with SSH x 50, Squats x 50, Moroccan Nightclubs x 50 and Overhead claps x 50.
THA-THANG:
Despite the Q’s best efforts to plan out a very organized workout to get everybody to Patriot or American Eagle status, things fell apart rather quickly as the PAX finished things at different intervals and moved on to the next exercise. In the end, we all completed the 1776 challenge, with 4 PAX (Swimmies, Gobbler, Trolly, and Cheatsheet) doing double time and finishing the American Eagle. Everybody else became Patriots today. We broke up the pull ups.
Everybody started the mile run together. Everybody gathered around the flag at the Pavalon together for flutter kicks and plank jacks, and everybody finished together with the bear crawl to the flag and burpees.
MARY:
None today!
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1. When our founding HIMS adopted the Declaration of Independence, Benjamin Franklin famously said “we must all hang together, or we will surely hang separately.” There is a lesson here for us today. We cannot and should not battle alone. Rely on your brothers and in turn, support them as well. Great things can be accomplished!
2. The Declaration of Independence established a new nation built on the idea that “all men are created equal,” that we have the right to pursue our happiness (not the same as the right to be happy!). As Abraham Lincoln noted almost 90 years later, that a country could be so formed and survive was not a sure thing. And we have not, as a country, lived up to that idea. But what makes our country special among all other nations is that we continue to strive toward that idea. F3 is dedicated moving this country forward toward that very idea.
MOLESKIN:
4 American Eagles, including an FNG (welcome Gobbler!) and 8 Patriots today!
ANNOUNCEMENTS: