THA-THANG:
13s at the Ampitheater
- Shoulder Presses
- Recline Rows
7s on the field
- Squats
- Merkins
Tunnel-o-Love
Overhead Arm Claps and Shoulder Taps
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF: 20
Fitness. Fellowship. Faith.
THA-THANG:
13s at the Ampitheater
7s on the field
Tunnel-o-Love
Overhead Arm Claps and Shoulder Taps
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF: 20
THE SCENE: Clear skies and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder – wring the towel x 10, partner up hands extended behind back partner pushes hands up for 10 count, scorpion burbees x 10, plank-toe touch-push up-hop feet to hands-plank x 10, hill-billy jacks x 10,
Sprint drills: burpee start and finish, exaggerated karoke, high knee slap till Q says go, game of Knock Out with 2 basketballs, when person is out holds reverse plank.
THA-THANG:
Mosey to Tornado football field, indian run with one CMU.
Crawl under person holding plank drills and plank indian line crawling under others.
Mosey back to AO for Mary, made sure that everyone ran 2 miles.
MARY:
Hold banana position for long count
Table top, touch hand to toe of extended leg up in air and alternate,
Big boys
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Love, Joy, Peace, Forbearance, Kindness, Goodness, Faithfulness
ANNOUNCEMENTS:
Bomb Shelter will reign supreme in July, as so in June.
THE SCENE: 78 and Muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 15
- Merkins IC x 10
- Tempo Squat IC x 10
- BA Cir IC x 10
- Cherry Picker IC x til we lost the PAX
- Stretch it out
THA-THANG:
- Complete exercise round and run to the split and back. All Exercise are with CMU
- Lion King x 25
- OH Press x 25
- Brick Switch Merkins x 25
- Goblet Squat x 25
- Curls x 50
- Tricep Extension x 50
- Rinse and Repeat
MARY:
Flutter kicks IC x 50
COUNT-OFF & NAME-O-RAMA
15 strong HIM’s
CIRCLE OF TRUST/BOM:
What is something that you are holding on to, that if you were to let go of would help you move forward in your life.
MOLESKIN:
It was great to see some visitors out this morning. We had 6 ruck in and out to add about 6 miles to their total today. Also 4 are on their way to complete the SuperOcho.
ANNOUNCEMENTS:
No Announcements at this time
THE SCENE: Hot and steamy, temp in mid-nineties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Burpees, 20 Prayer Pulses (four count), 8 Twisties (four count), 10 Windmills
THA-THANG:
Mosey to road in front of Admin Bldg. There will be cones placed on both sides of the road. Go to each cone and do the exercises listed.
Mosey to Playground. Elevens with Bench Hops and Decline Merkins.
Mosey to Pavilion. 90 seconds of picnic table pull-ups, as many as can in that amount of time.
Mosey to shade of large evergreen tree by stop sign on northeast corner of admin bldg. 20 Boxcutters
Mosey back to AO
COUNT-OFF & NAME-O-RAMA
13 men. Two Flying EH’s became our FNG’s. They are now members: Joey Miller or “Rebound” and Matthew Harshey or “Duckers”.
CIRCLE OF TRUST/BOM:
One of my favorite spiritual books is a daily bible verse devotion book created by Tim Branch her in Knoxville. It is simply called “The Blue Book” because it has a blue cover. There is a topic devoted to each week of the year and a daily reading from the bible for each week. There are also excerpts from various writers about the topic if the week. Last week in my reading the topic was “time.” I was struck by an excerpt from John Ortberg’s book The Life You’ve Always Wanted. He talked about his own discussion with a mentor at a very busy time in his life when he was a young man. He asked this mentor what he needed to do to be spiritually healthy. The mentor, sensing where John Ortberg was spiritually, replied after a long pause: “You must ruthlessly eliminate hurry from your life.” Ortberg jotted this down, in a hurry and wanting to cram as many pearls of wisdom into his notebook as he could in his limited amount of time. He said, “OK, that is good one. Now what else is there?” The mentor replied, after a long pause, “There is nothing else.”
I feel that Americans need to hear this today. We are such a fast paced moving society, rushing off to work each morning, fighting traffic to arrive on time, getting as much as we can done at the office, driving through “rush hour” traffic back home, throwing our dinners in the microwave, getting the kids to bed, finding a quick tv show to look at right before bed . . . we miss something. I am guilty of this. Often times, when at a store, if stopped by some old acquaintance to talk, I find myself thinking “Man, I gotta find a way to end this conversation so I can get on home.”
If we are truly to live a spiritual life, we must do battle with hurry. If we do not, we miss out on so much. We fail to truly enjoy what God has given us. We fail to take time to listen to Him and miss out on the most important thing in our lives. I need to listen to those same words that John Ortberg was given by such a wise sage: “You must ruthlessly eliminate hurry from your life.”
THE SCENE: 72o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the splashpad for a little W.A.S.H. With only 3 PAX, modify from normal partner. 2 PAX do exercises while one runs the walking trail around the pad. All PAX do all reps.
Rinse – Cliff Hanger Merkins – P1 does elevated merkin, P2 holds P1s ankles, P3 runs, flap jack until all have completed merkins
Repeat W.A.S.H. with 1/2 the reps
Mosey to AO for Circle of Pain – Ab focus
5 BBS, 4 LBC, 3 100s, 2 Side Crunches, 1 WWI sit-up
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What does the 4th of July truly signify? To most it is parades, cook outs, and fireworks (to freak out my dog and my youngest daughter). But if you take a minute to consider what the men who signed the Declaration of Independence did, you will see a small group of men stepping up to fight against an injustice to the people. They were fighting against unfair taxation and laws pushed upon them. It did not start as a massive movement, but as a few men that started a discussion about what could be done. Nothing in our lives ever starts out as a huge movement/action, it is all incremental. We have a discussion here, do something there, recruit a friend or neighbor next, etc. We need to focus on what matters and make slow, calculated, deliberate steps towards it and we will get there sooner than we think. Enjoy your time with your families on the 4th, but make sure you are focused on what truly matters.
MOLESKIN:
ANNOUNCEMENTS:
Don’t forget to log your distance for your workouts, runs, walks, bike rides, etc. at http://bit.ly/f3knox.