Fitness. Fellowship. Faith.
THA-THANG:
3 Rounds of Four Stations (Dealer’s Choice between station):
1 lap Indian Lunges around parking lot
COUNT-OFF & NAME-O-RAMA
28
CIRCLE OF TRUST/BOM:
Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)
THE SCENE: 72 and fairly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
Outhouse Run
Cossack Squats x8 IC each leg
LBAC x20 each way IC
Outhouse Run – Bernie back
Inchworm-Superman x5 OYO
Outhouse Run – Carioca back
1 burpee, just for fun! Then mosey to the pee rocks.
THA-THANG:
Pick out a nice, round pee rock and head to the grass. 4 cones, each with an exercise.
First lap around the cones: bear crawl and roll your stone (alternate fwd/back)
-10 HR Pufnstuf (Hand Release Merkins)
-15 Catalina Wine Mixer (15 each arm)
-20 Carolina Dry Docks
-30 Pickle Pounders
Next lap: Alternate fwd/back crab walk, carrying pee rock on your stomach.
-10 Knee Up/Down (10 each knee: standing, go to one knee, both knees, other knee, back to standing)
-15 Squat Jumps
-20 Donkey Kicks
-30 Monkey Humpers
Weighted hip thrusts until six arrives
20 curls, 20 OHP, 20 Tri
Return the pee rocks to the pile.
Next is 7s. One burpee beside the pee rocks, up and over the guardrail for 6 Hand Release Derkins on the guardrail. Etc.
Mosey to the tennis court for some sprints – About 5x back and forth.
MARY:
Flutter kicks x15 IC, switch to Slutter Kicks without breaking cadence for 15 more.
Left-Right-Center LBCs x15 IC
Side Crunches x10 each side
Cash out with AMRAP merkins until time. (Well, it was a good thought anyway… only time for 1 or 2)
COUNT-OFF & NAME-O-RAMA
8 PAX came out for the Rolling Stones!
CIRCLE OF TRUST/BOM:
Sometimes you’re in the middle of a crap storm. That’s us this week. Nothing terrible or life-threatening, just a bunch of stuff piling on top of each other. I don’t have much today beyond an admonition to myself that may hopefully resonate with you. Just keep trusting God with everything. That means all of it, not “do what you can do and leave the rest to Him”. He has it all, not just the stuff that you think is beyond you.
MOLESKIN:
Never did Hand Release Derkins before. I believe I actually preferred the burpees…
ANNOUNCEMENTS:
THE SCENE: 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-ruck
THA-THANG:
Coupons, 2 60# sandbags
Ruck with coupons to top of Matterhorn
2 sets of the following
20 merkins
20 squats
20 alt shoulders
20 Ruck swings
20 curls
Ruck coupons to northshore
2 sets of
20 incline merkins
20 lion Kings
Ruck back to ao
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Warm, humid 67
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds of 10 lunge, 10 flutter, 10 squat
Leg stretches
THA-THANG:
Grinders: Partner up. 2 rounds of 4 exercises. Partner 1 jumps air rope while P2 lunges to first cone and sprints to second. Complete number of reps/exercise. Sprint and lunge at cones on way back to partner. Five reps on first time through and 10 reps on second time through. Do one exercise and run back to partner.
MARY:
Flutters x 40 IC
Capn Thor 4:1
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Shorter Catechism
Q.1.What is the chief end of man?
A. Man’s chief end is to glorify God, and to enjoy Him forever.
Build yourself a strong relationship with Jesus. Have hope and give hope to those around you. We don’t have the answers for all the hurt around us but we can get people to where they can receive the help they need. Pray for those around you. You don’t have to know them to pray for them.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Perfect 65 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC
Tempo Merkin x 20 IC
Cherry Picker x 10 IC
SSH x 30 IC
5 Burpee OYO
THA-THANG:
No Pain No Gain: Partner Up. P1 does 15 BBS with P2 holding feet in plank. Then P2 sprints to cones, completes reps, sprints back, flapjack. P1 does wide merkins until P2 returns. Complete cones in reverse order on way back to partner.
Mosey to Commerce Street hill
Hill Pyramids: 5-10-15-20-20-15-10-5
Bottom of hill CDD
Top of Hill Lunge (single count)
Mosey back to AO
Leg Blasters: No rests between
20 Air Squat
20 In-place lunge
20 jumping lunge
10 squat jump
MARY:
Flutters x 30 IC
Hello Dolly x 20 IC
Boat/Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I had a really good BOM but lost it because I didn’t do the BB when I got home.
MOLESKIN:
ANNOUNCEMENTS: