THE SCENE: Wet, but not raining. Mild.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH
20 Baby Arm Circles Forward & Back
High Knees across parking lot, then mosey back.
Butt Kickers across parking lot, then mosey back.
High Skip across parking lot, then mosey back.
THA-THANG:
Mosey up the little hill, plank for the 6.
20 Merkins
Mosey down the Dragon’s tail. Stop half way for:
20 Merkins
20 BBS
20 Hello Dolly (4ct)
Mosey to end of the tail.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
Mosey to The Pavilon.
11s Table Rows and Box Jumps/Step ups
Wall sit for the 6 plus slooooow 10 count from 2 PAX.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
20 Dips
Mosey to the steps
25 Calf raises (4ct)
Mosey to far end of bottom parking lot
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
2 Laps of the Lot, with 3x intermediate sprints.
Mosey to the AO.
MARY:
Outta time. Sorry.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
It’s as near as dammit one year since I started coming to F3. I never saw myself as someone who set an alarm at 5:00 am, nevermind set a 5:00 am alarm to go workout, yet here I am. Thanks to my F3 brothers for getting me out of bed. For making me accountable and getting me better. Thanks for the 2F lunches and the 3F events. Mostly, thanks for the early morning fellowship. Here’s to another 12 months.
MOLESKIN:
ANNOUNCEMENTS:
Ruck Biscuit
THE SCENE: 45 n wet but the rain stopped when we started. Then, the rain started again when we stopped ! How convenient! Thank you Sky Q!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
One loop up and around lovers lane
THA-THANG:
Ruck Biscuit
- Starting at the lower pavilion , all w ruck , 10 body builders , 20 front ruck big boys, 30 lion king ruck thrusters
- Ruck 1 lap around lovers lane , repeat exercise, ruck 2 Laps, repeat exercises , 3 laps , exercises , 2 laps , exercises, 1 lap
- Ran out of time for the last set
- Total today was 50 bodybuilder , 100 ruck sit ups , 150 lion king ruck thrusters
COUNT-OFF & NAME-O-RAMA
4 horseman
CIRCLE OF TRUST/BOM:
Thanks for joining me !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Card Games
THE SCENE: Rainy Thursday Evening around 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side straddle hops
10 Cherry Pickers
10 Figure 4’s each leg
10 Curtsy Lunges each leg
THA-THANG:
Played with a deck of cards
- 2-5 Face Value 4 count MTN Climbers
- 6-10 Face Value, J-A 15 reps
- Clubs = LBC’s & Big Boys
- Spades = Flutter Kicks & Hello Dollys
- Hearts = Box Jumps & Smurf Jacks
- Diamonds = Tempo Merkins & Regular Merkins
- Joker = 10 burpees
Ran one lap around parking lot the started Pancakes and Lunges
Bear Crawl across outdoor chapel, 20 bobby hurleys, crab walk back
Lunge across outdoor chapel, 15 squats, lunge back
One more lap around parking lot
MARY:
2 Minute Planks
COUNT-OFF & NAME-O-RAMA
Also had J Lo with us as #8 but didn’t see his tag
CIRCLE OF TRUST/BOM:
quoted Warren Buffet about reaction. ” you will continue to suffer if you have an emotional reaction to everything that is said to you. True power is sitting back and observing things with logic. True power is restraint. If words control you that means everyone else can control you. Breathe and allow things to pass.”
Cited this to make the point that in a world where everyone seems to have a negative reaction to everything done or said, be a positive one if you have to react at all. If we start at home and lift one another up, who knows how that will translate in life for the person who is being negative. People don’t always remember what you do but they do remember how you made them feel.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Forward Looking Beat Down
THE SCENE: 50 ish with misty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 15
Arm Circles Front/Back X 10 each
Cherry Pickers X 10
Mosey to troll bridge and then around to Pavilion
THA-THANG:
At Pavilion
Complete 20 Decline Merkins
Complete 20 Big Boys
Complete 20 Step Ups (ea. Leg)
Sprint to Center of the Basketball Courts
Complete 10 – 8 Count Body Builders with CMU.
Complete 20 CMU Curls
Complete 20 CMU Squats
Sprint to the Grinder
Complete 10 Pullups.
Complete 20 Incline Merkins
Complete 20 Dips
Sprint to the Y near the street and then back to the Pavilion and Repeat
MARY:
Box Cutters X 15
Flutter Kicks 4 count x 15
LBCs Cash out
COUNT-OFF & NAME-O-RAMA
12 HIMs today including one FNG dubbed – Two Block
CIRCLE OF TRUST/BOM:
Men continue to look forward as you move through life. Learn from the past but don’t dwell on it.
Couple quotes to sum it up.
“Sometimes God closes doors because it’s time to move forward. He knows you won’t move unless your circumstances force you. Trust the transition. God’s got you.” Anonymous
“Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, and all the fears you have overcome.” Anonymous.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
JUCO Speedway
THE SCENE: 40ish and no rain, but plenty of water on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climber, 20 SSH, 15 Imperial Walker, 10 windmill, 15 Moroccan night club
THA-THANG:
Begin a mosey toward the bond with a few warmup drills: high kneels, butt kickers, and b-skips. The first part of the workout had three stops around the pond. At each stop, perform 20 merkins, squats, and 4 count flutter kicks. The next round had two stops (half the track between each). At each stop perform 20 diamond merkins, lunges (10 each leg), and 4 count Freddie Mercury. The final round was one full, hard lap around the pond, wagonwheel to the 6 and then do 10 tempo Carolina Dry Docks, 10 tempo sumo squats, and 15 hello Dolly IC.
Form a line and Indian run back to the shovel flag.
MARY:
Just enough time for Mucho Chesto: 10 merkins, 10 diamond merkins, 10 stagger left merkins, 10 stagger right merkins, and 10 wide-arm merkins.
COUNT-OFF & NAME-O-RAMA
9 PAX this morning
CIRCLE OF TRUST/BOM:
Consider what Cain’s response to God when He asked him “where is your brother”. Cain responded with “Am I my brother’s keeper”. God does call us to be our brother’s keeper. The Word today is to pay attention to those around you and take note of changes in behavior. Be an encouragement to others in their time of struggle.
MOLESKIN:
A lot of mubblechatter today about the “lazy Q”. I started the workout by stating that I did put much time into the Q. All in good fun.
ANNOUNCEMENTS:
Wesley house workout coming up. Keep an eye out on GroupMe for 2nd F lunches.