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
THE SCENE: gloomy and 40 degrees. perfect weather for a workout F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Tie Fighter w/baby arm circles and tempo merkins and tempo squats and SSH THA-THANG:
Mosey to rock pile w/2 rounds of exercies
squats w/overhead press
woodchoppers
curls
merkins w/rocks
flutter kicks
mosey to parking lot by playground (drop the lowest exercise after each lap
10 squats
9 plank jacks
8 merkins
7 box cutters
6 monkey humpers
5 burpees
4 jump squats
3 CDD
2 diamond merkins
1 burpee
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:
“I heard the Bells on Christmas Day” poem by Henry Wadsworth Longfellow. written out of grief for wife and son. Christmas is about hope through Jesus. Reach out to your brothers who are suffering and Christmas is a tough time of the year.
THA-THANG:
Mosey to Krutch Park while crossing pedestrian bridge performed lunges across it. Once at Krutch Park start out on left side of Market Street, Shoulder Taps 10x 4 ct, run down Market St to Union Ave for Mountain Climbers 10x 4 ct, cross the street for Merkins 10 OYO, run back down Market Street for Rikki Tikki Tavis 10x 4ct. Lap 2: Big Boys 10x, American Hammers 10x 4 ct, LBC 10 OYO, Oprah Winfrey’s 10x OYO. Lap 3:Squats 10 OYO; Lunges 10 OYO; Prisoner Squats 10 OYO; Monkey Humpers 10 OYO. Repeat Lap 1, then half of Lap 2. Mosey over and through the park. 1 minute plank, Olan Mills pause, mosey to parking garage. Wall sits while we each count off to 60. Mosey over to Big Ball stairs. Starting at top of stairs 10 merkins OYO, run to the bottom for 10 BBS, rinse and repeat. Mosey back to AO.
COUNT-OFF & NAME-O-RAMA
12 HIM’s coming to kick Monday square in the teeth! CIRCLE OF TRUST/BOM: I named each corner of the lap we ran as family members. We went to each turn of the lap together, did the workout together. We fought to be present, stay together, enjoy, put in the work. I encourage everyone during the holiday’s to fight to be present, have a great attitude, change your perspective. This could be the last holiday with any of your family members so be present and make some good memories that can last a lifetime.
