Fitness. Fellowship. Faith.
THE SCENE: 28, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo
THA-THANG:
Run at your own pace to mcfee rd and back (4 to 5 miles)
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Nice run. Broke into different groups based on your pace and it worked out well. Welcome to Penny the temporary mascot!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: A lovely 28 degree morning… The swamp is fully flooded from the recent rain, but the pavement is dry. A few ice patches over the paths…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
TN rocking chair x15 IC
Mountain Parkers x15 IC (Mountain climbers, except opposite knee-to-elbow)
Crabettes x15 IC
LBAC Fwd x10, Rev x10
That woulda been it, but then Sparky arrived, needed to make sure he was warmed up.
15 more Mountain Parkers IC
THA-THANG:
20 cards with 10 different exercises have been distributed over a 2 mile course.
Each card also has a #1 or a #2. PAX with F3 name A-M are #1, N-Z are #2.
PAX mosey as a group along the course, taking turns flipping the card as they arrive.
If the number of the PAX who flips the card matches the number on the card, double the reps!
Additionally, four “You guys are screwed” tokens were distributed to trustworthy PAX.
When a token is played, add a repeat of the previous station to the current station.
The final station – Slalom bear crawl under the guard rail by the Watt Rd. soccer field
MARY:
Made it back to the AO just in time for about 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
12 HIMs plus one giraffe
CIRCLE OF TRUST/BOM:
Since my 2.0 goes to a Christian school, she has a verse to memorize nearly every week, and has ever since kindergarten. We’ve always used the drive time to school to learn that verse together. I really appreciate the time to dwell on the Word and let it sink in.
This week’s passage was Jeremiah 29:11-14. Verse 11 is pretty popular, but the one that caught me was verse 13: “You will seek me and find me, when you seek me with all your heart.” We’re all seeking God, whether we know it or not. Everyone is looking to fill that hole that only He can. Seek Him with all your heart, and He’s promised that you will find Him.
MOLESKIN:
Shoulda started my watch when I laid out the course… Only got credit for half the miles I ran this morning!
ANNOUNCEMENTS:
Thanks to everyone who brought snacks for Wesley House. Delivery this week!
THE SCENE: Chilly but it didn’t take long to warm up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, BACF x 15, BACB x 15, SSH x 15, Imperial Squat walker x 15, Cherry picker x 10, Hand release merkins x8
THA-THANG:
It only 3. Start at the top of the serpentine path and runs down. 3 reps at every light pole and lung after the last pole to the end.
Pickets Charge – Run to the top and touch the Asylum.
10 Burpees on your own
She Hate Me Escalator – increasing Burps and Merkins each set by 5 up to 20
11’s
Dips and Burpees
Take the hill, Mosey back
MARY:
50 Flutter Kicks
THE SCENE: Welcome one and all to Drifters Carnival! We’ll have a parade in the brisk morning air. Then we’ll play some carnival games!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (i.e. the parade)
Run around the park following the ring leader (i.e. Drifter)
we’ll do some side shuffles, high knees, lunges, bear crawls, etc.
THA-THANG:
Game 1: CMU Ping Pong Toss
Before throwing, do an exercise on the list. If you miss, repeat the exercise. If you make it, pick an exercise to scratch off the list. Remove the CMUs as you make it in. Each removed CMU increases the reps of each exercise (10,20,30…90).
Exercises:
Game 2: Deck of Cards
Diamonds: Star Jacks
Hearts: X-Wings
Spades: Monkey Humpers
Clubs: Burpees
Jokers: Crab Walk, 5 Pull-ups, 10 Box Jumps, Bear Crawl, Flutter Kick for the 6 to get back
use value of card and 10 reps for face cards
MARY:
Used a Joker and did flutter kicks till time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Stories from John O’Leary (probably missed a few details)
Victim Questions
Why Me? Who Cares? What More Can I Do?
Growth Mentality Questions
Why My: what are the things I am grateful for or lucky to have?
Who Cares: I will thrive today because_______
What More Can I Do: Write out a situation that is troubling you, ask the question, then do the thing you can do to help that situation.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP coming up in the beginning of Feb!
THE SCENE: Cold, dry 30o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the church lot across the street, stop by my truck to pickup CMUs. Partner up. P1 does exercise, P2 bear crawls to cone and back.
Mosey back to AO
MARY:
COUNT-OFF & NAME-O-RAMA
FNG named SoChia
CIRCLE OF TRUST/BOM:
Galatians 6:2 New American Standard Bible (NASB)
Bear one another’s burdens, and thereby fulfill the law of Christ.
MOLESKIN:
ANNOUNCEMENTS: