THE SCENE: Gloomy and dark. Better than the #fartsack though! F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Cherry Pickers 15x
Hand Release Merkins 20x
Ice Skaters 20x
Burpees 10x
ISO Squats 20x
Ice Skaters 20x
Burpees 10x
Hand Release Merkins 20x
THA-THANG: Mosey to First light Stop Half Way...
Rubber Legs:
Squats x10
Fwd & Bkwd lunges (same leg then switch) x10 each leg
Side Lunges x10 each leg
Jump Squats x10
To Cone Lane:
Run to cone 6 and back each time. First time stop at far cone, cone 6, and do exercise. Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:
Cone 1 – Squats x15
Cone 2 – Diamond Merkins x15
Cone 3 – Tuck Jumps x15
Cone 4 – Froggy Squats x15
Cone 5 – Dry Docks x15
Cone 6 – Candlestick Burpees x15
Cone 7 – I forgot x15
Cone 8 – Diamond Merkins x15
Cone 9 – Jump Squats x15
MARY:
Side Crunches, and a few more on-the-six work. COUNT-OFF & NAME-O-RAMA CIRCLE OF TRUST/BOM:
Be sure to communicate to those around you. Keep it simple. It should be repeatable and easily understood. Even if you think they already know it, its good practice to repeat for clarity
THE SCENE: 40s and trying real hard not to rain. F3 WELCOME & DISCLAIMER Nope, still not a professional WARM-O-RAMA:
SSH x 30; BAC; Squats x 25ish.
High knees from one side of parking lot to other, mosey back. Then butt kickers, then karaoke.
THA-THANG:
Introductions are made with the Asylum Yule Log aka Santa’s Sleigh.
4 reindeer pull the sleigh from one end of narrow parking lot to other and back while the elves work in the shop doing Manmakers, LBCs, Narrow Squats and flutter kicks Trade off until everybody has done one round of each exercise and pulled the sleigh at once.
Mosey around back with yule log in tow. Volunteers switch out. Start with 4 pulling the sleigh. Switch to 3 after one harness breaks. During switches, do some form of exercise. Wait a bit while the Q hits the ground after getting tangled with the sleigh.
At the back parking lot, do the following exercises, followed by full out sprint across parking lot, followed by 10 second rest and slow mosey back to start. Repeat with different exercise. Each round consists of:
Burpees x 10- sprint- slow mosey back
Merkins x 20 – sprint – slow mosey back
Smurfjacks x 30 – sprint – slow mosey back
Lunges x 40 – sprint – slow mosey back
Reverse back down to Burpees
Modified Dora: 4 teams of 3. Each team provides one reindeer to pull sleigh across the parking lot while the other two on the team are doing exercises. Keep switching out until done with:
300 Merkins
200 BBS
100 Burpees
Mosey with sleigh back to AO for 100 count shoulder shredder
MARY:
A little Capt. Thor and Boat/Canoe. COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Happiness does not come from the absence of struggle. It comes from the ability to deal with struggle. We all struggle. It is easier to overcome if you have help. Who can we help overcome their struggles? Who can we help find happiness? MOLESKIN:
Coffeeteria and fellowship followed ANNOUNCEMENTS:
THE SCENE: A bit nippy (21 F) but lots of stars F3 WELCOME & DISCLAIMER
I’m still not a professional. Took note of all the faces to brave the cold WARM-O-RAMA
SSH x 25
BAC x10, then reverse it
Cherry Pickers x 12
THA-THANG:
Mosey up the hill toward the upper loop around the Asylum building
Four checkpoints per lap, different exercise each checkpoint and each lap
First lap: CP1: Am Hammers x 40; CP2 at rock pile: Curls x 25; CP3: Merkins x 20; CP4 Iron Mikes x 30 (15 per leg);
Lap 2: CCD x 20; Triceps overhead press x 25; Smurfjacks x 30; Flutters (4 ct) x 25
Lap 3: Squats x 40; Rows x 25; LBCs x 40; Diamond Merkins x 20
Lap 4: repeat exercises from first lap
Ran out of time, head back to AO
MARY:
No time. COUNT-OFF & NAME-O-RAMA
Chaco, Waffle House, Charmin CIRCLE OF TRUST/BOM:
Be available to others, even if you don’t know what that means. God will point the way. MOLESKIN:
THE SCENE: cool and damp F3 WELCOME & DISCLAIMERno professionals here WARM-O-RAMA:
20 – side straddle hop
10 – baby arm circles
some light stretching of the arms and legs
THA-THANG:
Catch me if you can mosey to the amphitheater (Indian Run with last person dropping to do 5 burpees and then catching back up with the group
big boy sit-up-ups – 25 on the amphitheater stage
catch me if you can mosey to parking lot below the painted steps
beep test – cones separated by 20m (65 ft) on a timer that beeps at decreasing interval. those who dont make the cone by the beep drops out and does burpees until the last PAX cannot complete
catch me if you can mosey to rock pile on Neyland
squats to Moby’s flower
Catch me if you can mosey back to painted steps parking
Beep test (round 2)
catch me if you can mosey back to amphitheater
big boy sit-up-ups – 25 on the amphitheater stage
catch me if you can mosey back to AO
MARY:
we had 15 seconds left and we were toast COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Advent – prepare yourself for the Christmas Season MOLESKIN: ANNOUNCEMENTS:
THE SCENE: 39 and awesome! F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Cherry Pickers (IC) 4 CT X 10
Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
Side Straddle Hop (IC)
Sprints back and forth the parking lot
Arm & Tricep Stretches
Calf stretches on curb
Mosey
THA-THANG:
Lieutenant Michael Patrick “Murph” Murphy served our country in the Navy Seals. He was awarded the Medal of Honor, Silver Star and Purple Heart. He was killed in Afghanistan on June 28, 205 at the age of 29. We did a modified version of the “Murph” workout in honor of him and so many other men and women who paid the ultimate sacrifice for our freedom.
9/10 of a mile run
1/3 of group did pull-ups, 1/3 did merkins, 1/3 did squats “Tabata-Style” for 20 seconds then 10 seconds to shift to next exercise
PAX switch from pull-ups, merkins & squats continuously for 15 minutes
4/10 of a mile run back to AO
6 sprints across the parking lot
MARY:
We did tons of Mary’s for 5 minutes during the song “Thrive” by the Casting Crowns
Big Boy Sit-ups (OYO)
Flutter Kicks (OYO)
Superman (OYO)
Little Baby Crunches (OYO)
Big Boy Sit-ups (OYO)
COUNT-OFF & NAME-O-RAMA
15 HIMS & 1 FNG, Bypass, were in the gloom: Bagger, Bartman, Bypass, Cheatsheet, Detention, Doubtfire, Erector, Rocket, Snaggletooth, Spotter, Stye, Teller, Vagabond, Waxjob, and Booster
CIRCLE OF TRUST/BOM:
I want to thrive in everything I do…being a Dad and husband, friend, etc. I want to help families battling cancer through my charity. I want to know and share the Bible. However, I feel like I’m barely staying above water in my life…I’m good but not great and I’m frustrated as a result!
Yesterday, I heard Thrive by the Casting Crowns TWICE. After I heard it the first time, my mind kept racing and I didn’t know why. After I heard it on the way back from the zoo, I realized what it was…I’m just surviving, not thriving! I hope and pray you and your loved ones thrive in everything you do so we can make this world a better place for everyone!
Read these words and listen to this great song! Blessings to you and your family this Christmas and always!
Just to know You and to make You known
We lift Your name on High
Shine like the sun made darkness run and hide
We know we were made for so much more
Than ordinary lives
It’s time for us to more than just survive
We were made to thrive
MOLESKIN:
It’s so awesome to see so many HIMs at JUCO! Let’s keep encouraging others to join us in the gloom to get better and support one another!
ANNOUNCEMENTS:
Remember the monthly challenge – 45 minutes of exercise outside of F3 equals 1 point for JUCO (or whatever AO is home for you)
2nd F at Prinshop Beer Com this Wednesday at 6:00 p.m. (F3’s own Amazon is involved in this business located at 1532 Island Home Avenue)
Possible Wesley House F3 workout this Saturday – Check GroupMe or reach out to Doubtfire for updates
