THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Side Straddle Hops, Plank stretches, 10 Tempo Merkins, 10 Mountain Climbers, 10 Windmills, 10 Cherry Pickers
THA-THANG:
Mosey up mini cardiac hill and turn right onto the perimeter trail. 20 Hello Dollies.
We will be doing “nickel, dime, quarters” along the perimeter trail all the way to the serpentine sidewalk until it hits the main roadway going by the ball fields. In the nickel, dime, quarter we run the distance to one light pole and then do five reps of an exercise, run for two more light poles and do ten reps of the exercise, then run for five more light poles and do 25 reps of the exercise. Those finishing an exercise first do baby crunches until all others catch up. We will do the following exercises along the way:
- Squat jumps
- Merkins
- Big boy Sit-ups
- Star jumps
Mosey to long parking lot between the serpentine sidewalk and the northern baseball fields. We will circle around the parking lot performing the exercises listed at each cone.
Cone 1: 20 American Hammers (four count) then Berry Sanders to Cone 2.
Cone 2: 20 Bobby Hurleys, then sprint to Cone 3.
Cone 3: 20 Imperial Walkers (four count) then bear crawl to Cone 4.
Cone 4: 20 Squats, Berry Sanders to Cone 5.
Cone 5: 10 Shoulder Taps (each shoulder) then sprint to Cone 6.
Cone 6: Ten Burpees.
Rinse and Repeat.
20 Box Cutters.
Mosey to Playground. We will do elevens at benches, starting with one bench lift and ten bench jumps.
10 Dive Bombers, 10 Bottle Openers, 10 Peter Parkers, 20 Flutter Kicks, 20 Table Saws, Boat Canoe
Mosey to AO.
COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:
Do nothing from rivalry or conceit, but in humility count others more significant than yourselves.
“This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you.
Certainly, a purpose of F3 is to better ourselves as men. But in F3 we also learn that life is not just about ourselves. A true HIM looks to God above for direction and then uses the strength that God gives him to reach out to others. I love the way that we, in F3, look to beyond ourselves in the BOM. We learn messages about life that are God-Driven and which give us moral and personal strength. I also love how, in F3, we take that message outward, looking to find other men to be a part of our PAX but also looking to ways we can help the community. In that way we no only make ourselves better, but make others better. Let’s remember that as we go on through this week and as we celebrate Christmas. We can be thankful that God came in the form of man to sacrifice Himself for us. But we can also learn to make the high commitment to spread our love to others, sacrificing our tendencies towards greed and self-focus, while learning to give of ourselves, our time, and possessions.
THE SCENE: 50s and damp