- THE SCENE: Dark n stuff and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: - Jog across parking lot x2, High Knee Skip x2, butt kicks x2, Karaoke x2
- Squats IC x20, Hillbillies IC x20, SSH IC x20, Merkins IC x10, Burpos x10 oyo
THA-THANG: - HAIRBURNERS!!. 10 minutes of Pushing plates back and forth. At one end PI is doing curls with CMU, The other end P2 is doing Bent over rows with the CMU, P3 is pushing plates between cones and alternated out pushing plates with P1 and 2 for 10 minutes. AMRAP on the reps of Curls and BOR, once smoked on the reps, switched up to triceps and/or presses with the CMU. PAX did not like doing it for 10 minutes straight so we stopped for a moment of Clarity to find out WHY we are out here trying to get better. We got motivated again and pushed through the last few minutes! GREAT WORK PAX!!
- After the Hair burners, we needed a break so we did CAPN THOR. Actually not much of a break but a great AB smoker! We did all the way to 10 BBS: 40 American hammers. PAX killed it!
- Mosey to Mount Crumpit! 7’s on Mt Crumpit. Merkins and BBS
- Mosey back for some Mary/Abs. POWER T flutter IC x10, Iron Cross, Hello Dolly ICx10, Never Cross Dolly IC x10, JLO’s x10 IC, Hold Plank.
- PAX CHOICE! Music or Cones? For some reason PAX always choose Music and they think it sounds easier than cones?? The word cones must relate to pain and suffering…Actually, Music is just as bad, they just did not know it! 🙂 PAX chose music so we did CUMBAWUMBA, I get knocked down song. SSH the whole song and when they say I get knocked down, do a Burpee. About 33 burpees and is a great Smoker/Cash out for the end of a workout! Again, the PAX killed it!
- About 2 minutes left. FINS has not q’d yet so he lead us in some Boxcutters IC x20. He did awesome and now is ready to Q!!
COUNT-OFF & NAME-O-RAMA
15 including FNG(SLUMLORD) Hugh Ladd
CIRCLE OF TRUST/BOM:
Confucius Say……Better a diamond with Flaw than a pebble with out, The gem cannot be polished with out friction, NOR man perfected with out trials. You get it, IRON SHARPENS IRON!
MOLESKIN:
I love silly quotes, Confucius quotes, simple words of wisdom.etc..What is comes down to is that we are not perfect but if you think you are or you think you will never be, you will NEVER grow and get better as a man! A man with out Fault will never grow so don’t be afraid to fail. Last week, I asked the guys to think about their WHY? Why are you coming out to a free workout early in the morning? When it gets tough, what motivates us to push through the suck? WELL, Fins came up to me today after the workout and shared his WHY with me. I was grateful to hear his WHY. I just met FINS and he came to me an opened up to me. That means a lot to me and is what I love about F3. Being a part of F3, we all know and have an unconditional bond with one another, even if we don’t know each other(YET). I believe we all have a similar WHY. Thank you FINs for sharing with me and I look forward to getting to know you more.
ANNOUNCEMENTS: - 2.0 workout tomorrow with TANK. Paying it forward with young men that do not have Fathers or Male role models in their life. Contact TANK for details.
Brickyard AO Plant!
THE SCENE: Cloudy 48 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Baby arm circles x10 each direction IC
- SSH x 25 IC
- Tempo Squat x 10 IC
- Tempo Merkin x 13 IC
- Happy Jacks (5 SSH, 2 Jump squat) x 5
THA-THANG: - Ascending curb crawl (1 to 13 merkins with bear crawl)
- Mosey to back parking lot
- Kracken:
Three laps around four stations (65 yds x 55 yds square)
Station 1: Squat, Jump squat, smurf jack x 15
Station 2: BBS, LBC, Flutter (4ct), x 15
Station 3: Merkin, CDD, Shoulder taps x15
Station 4: Mtn Climbers, Peter Parker, Dolly x15 (all 4ct)
- Mosey back to AO
- Burpee Dan in parking lot
4 lunge:1 Burpee across parking lot, run back to start
4 lunge:2 Burpee across parking lot, run back to start
4 lunge:3 Burpee across parking lot, run back to start
4 lunge:4 Burpee across parking lot, run back to start
- Hurricane Hoedown:
Flutter kicks with arms up x 20
Flutter kicks inclined position x 20
Flutter kicks (5 @4ct) and bbs x 20
- Dealers Choice!
American Hammers x 20
Boat Canoe
ATMs
COUNT-OFF & NAME-O-RAMA
15 PAX with 5 FNGs!
CIRCLE OF TRUST/BOM: We are not designed to operate alone. We are designed to be within a community and to operate together. F3 provides the opportunity to enter into community with other men to provide leadership. Together we push each other, support each other, and are accountable to each other. This is OUR AO and we need to seek out those within our community and encourage them and be leaders in our community.
ANNOUNCEMENTS:
Tuesday and Thursday mornings 5:30-6:15 at Brickyard!!
Truck Stop Trail
The Scene:
46 degrees…perfect weather for some work to be done
Warm up:
SSH
Rocketts
Little of this and thats
5 burpees
“The level of your commitment is measured by what it takes to stop you.”
Tha Thang:
Mosey along the 1+ mile trail (long way around) to the bleachers stopping at 10 different cones for:
5 Burpees
10 lunges
15 Merkins
20 Squats
9th cone plank til 6 catches
10th Cone 15 shoulder touch Merkins and 20 Ratchet Squats
At bleachers :
30 second fence Spider-Mans
10 pull ups
Bleacher box jumps x3 then bear crawl up hill to field
At the field,
50 yd Sprint, 2 Round the clock Merkins, 50 yd sprint, 20 BBS, ….repeat 3 Times
Mosey to the bottom field hill up from the baseball field trail.
7s with Dry Docks at bottom and SSHs at the top.
Mosey to bottom of trail:
DORA:
100 Merkins
200 BBS
300 squats
Partner runs up the trail hill to park bench (60 yds) alternating Bernie Sanders each trip up.
Mosey to AO
No time for Mary
Count off and name-o-rama
BOM:
“The level of your commitment is measured by what it takes to stop you.”
What stops you? Fear? hardship? Pain?
With exercise, we can sometimes find strength from within ourselves.
With life we can push ourselves only so far without the help of God. Lean on his mighty shoulder. Trust him that he has you covered.
“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”
Romans 5:3-4
Moleskin: Great job by everyone this morning. we stuck together pretty tight on the trail and wasn’t much of a need to wait for the 6 to catch up.
Announcements and Prayer requests:
Inner city kids workout tomorrow
La-z-boy traveling
Kids to find a mentor at the workout tomorrow
Pirates vs Vandals
THE SCENE: 52 (way to kick it off, December) and…. um, moist.
F3 WELCOME & DISCLAIMER
Started with 0.01s to spare… Welcome FNG!
WARM-O-RAMA:
Good ol’ increasing OYO burpee warmup:
SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees
*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.
THA-THANG:
Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!
Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10
Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Exercises:
Burpees
BBS
Iron Mikes
Bobby Hurleys
Monkey Humpers
Dang. Running out of time. Mosey back to AO
MARY:
Made it back to the AO right at 6:15. No time to row the boat.
COUNT-OFF & NAME-O-RAMA
32 strong – Welcome to Streak (Paul Chattaway)
CIRCLE OF TRUST/BOM:
Today each group stole the other group’s coupons while they were busy doing an exercise. The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted. Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
MOLESKIN:
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around. Also, I learned a little Q-tip this morning. Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
ANNOUNCEMENTS:
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids. Check GroupMe for more info from Tank. Bring a wrapped gift!
Praise from Tonka – 2.0 is 14 weeks into construction!
The Beer is the Carrot
THE SCENE: Cloudy, good weather for fellowship after the beat down to sip beer together at Abridged Beer Garden.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Cherry Pickers
THA-THANG:
Mosey to Ballpark Parking Lot Across the Street from AO
Buddy up on end of parking lot closest to street. There will be sets of bricks there. One buddy runs with bricks to other end of parking lot and does 10 mini-manmakers, then runs back. Meanwhile the other buddy is working on the exercises listed below. Buddies take turns running and doing the manmakers until the team has finished the exercises. The exercises are:
- 100 Merkens
- 100 Big Boy Situps
- 100 Squats
- 200 Baby Crunches
Mosey to Flag Pole by the Pavillion
We will be running to different posts. The posts and exercises we will do there are as follows:
- Flag Pole: 20 Box Cutters
- Benches: 20 Bench Jumps
- Dug Outs: As many pull ups as possible in 20 seconds, hanging for the remaining time
- Picnic Tables: 20 Decline Merkens
- Repeat Above
Mosey to Sidewalk Between Playground and Chapel
Bear Crawl to First Light, Run four more light. Then repeat this pattern every five lights until one gets to end of sidewalk where it hits the park perimeter trail. Do baby crunches until everyone finishes. Mosey back to start.
Next, lunge to first light, run four more lights. Repeat until at end of sidewalk. Plank until everyone finishes.
Mosey back to AO
COUNT-OFF & NAME-O-RAMA
Seven attended.
CIRCLE OF TRUST/BOM:
Reading from Bible: Luke 8: 40-48. Story of woman who has been having hemorrhages for many years who grasped for the cloak of Jesus and was healed when she touched his cloak.
What are each of us grasping for? We may grasp for money, popularity, fame, power, for the answer to life in the love of another person. Are we grasping for God? Are we placing our relationship with God as a priority? Are we seeking Him? Grasping for worldly things leaves us empty or wanting for more. Grasp for God – in Him, find fulfillment.
ANNOUNCEMENTS:
3rd F on December 11. The workout for those who meet at the Asylum or Big Ball will be a joint session at the Big Ball. We will end the workout at the Outlook where 3rd F event will be held.