Fitness. Fellowship. Faith.
THE SCENE: low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo stretch
THA-THANG:
Station work. 1 min at each station and then rotate. All while jamming to 90s tunes.
MARY:
COUNT-OFF & NAME-O-RAMA
Tweet-E, Junk, Tailpipe, Cosmo, Wallball, Slugger, Peekaboo, Abacus, Bartman
CIRCLE OF TRUST/BOM:
Don’t be lazy. Take initiative and be a leader.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Low 60s and clear. i.e. perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Squat Walkers x 20, Line up on baseline, high skip across parking lot, 50% run back, karaoke across and back, butt kickers across, 75% run back.
THA-THANG
Mosey to playground and grab some bench. Proceed to 25s – start with 20 box jumps, then 5 Hello Dollies, 15 box jumps, 10 Hello Dollies, etc.
Mosey to pavalon. 25s: Table rows and calf raises on the steps
Mosey to back parking lot. 4 laps with 25s at the end of each lap. In middle of doing the lap, stop for 10 burpees. The 25s at the end of each lap:
Merkins/BBS
Iron Mikes (2ct)/Flutter Kicks (4ct)
Carolina Dry Docks/Squats
LBCs (4ct)/something else that I’ve already forgotten
Mosey back to AO
MARY:
Just enough time for some Captain Thors.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Do you like the mountains for the valleys, or do you like the valleys for the mountains. I heard that question some time ago. The fact is, you can’t have one without the other. Life is full of peaks and valleys. But God is with us either way. “The God of the Mountain is Still God in the Valley.” 1 Kings20:23-27. When we are stuck in a valley, God sends us F3, family, friends to help us get up to the moutain top. And being in the valley makes the mountain top all that much sweeter.
MOLESKIN:
Thanks to Worm for stepping up for the Q on Friday!
ANNOUNCEMENTS:
Hardship Hill!
THE SCENE: Dark out, warm but not too hot
WARM-O-RAMA:
SSH, Tempo Merk, Super Marios, Suzane Somers, Tempo Squats, 5 Burpees
THA-THANG:
First:
Partner Sets: P1 Does Exercises while P2 runs a suicide then 1 lap.
Exercises: 100 Merkin, 200 BBS, 300 Squats, 400 Mtn Climbers
Then:
Cones of Dunshire: 3 burpees–>Bear crawl to 2nd cone, 6 burpees –>bear crawl to 3rd cone, 9 burpees
run a lap and rinses and repeat
MARY:
Flutter Kicks, boat canoe
CIRCLE OF TRUST/BOM:
25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?
28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendorwas dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
THE SCENE: 67 degrees and bee eee ay you tee full
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats, smurf jacks, side straddle hops, star jacks, lunges, and inchworm merkins
THA-THANG:
Pax moseyed to the light-pole circuit in the upper parking lot. We increased rep by one for each consecutive pole on the way up and decreased rep by one on the way back, adding one exercise each trip in this order:
Afterwards, we found a battle buddy and stood opposite them in a line. Pax A Bernie’d as fast as they could for ~20 yards. When Pax A hit the 20 yd mark, Pax B sprinted to catch up with Pax A turning around to join the sprint once caught. Total sprint ~50 yards. We did two rounds for each team member and then Indian moseyed bac
MARY:
We had time for 30 box cutters, in cadence.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I read the PAX some exceprts from QSource 1.9 regarding Mammon, a HIM’s relationship with his work. We discussed how we failed or excelled in this area and how to keep it in check.
https://f3nation.com/2019/04/06/mammon-q1-9/
MOLESKIN:
Shooter is back, but he is being pretty quiet. Hopefully he’ll get back to his former self soon.
ANNOUNCEMENTS:
THE SCENE: 65 degrees and awesome
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles X 15 ED EA
Imperial Squat Walker x 15 IC
Plank Push-up x 20 IC
Overhead Clap x 30 IC
THA-THANG: Mosey to track/football field
Stair Lunge: Lunge up stairs of bleachers one leg at a time. At each stair do one squat then step with next leg.
No Mercy Mile: 3 Rounds = 400 m BC, 400 m lunge, 100 merkin
MARY:
8 Count Man Makers x 10 IC
Flutters x 20 IC
Hello Dolly x 20 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
As was learned this past weekend during GORUCK Tough and Light events, it is important to know the names of your teammates. Even though F3 was the majority of men at Tough we had to think about each others hospital name. We learned in the events that it is important to know the people’s names around you so that you can address them and ask them for help or just talk. As the Cadre told me at the end of the event “it is hard to be an a-hole to someone if you know their name”. And it is. Take time to know the people around you and remember their names.
MOLESKIN:
ANNOUNCEMENTS:
