Fitness. Fellowship. Faith.
The Scene: 54 and clear
F3 Welcome & Disclaimer
Warm-O-Rama:
400m Run
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
400m Run
Tha-THANG:
AMRAP
Outhouse Run
6x Air Squats (Full Depth)
6x ‘Merkins
6x American Kettlebell Swings
6x Burpees
6x BBS
6x Weighted Lunges
6x American Kettlebell Swings
Moleskin:
With only two of us we had great conversations before and after Tha-Thang…so we prayed out and headed back to responsibilities.
The Scene: Mid 50’s great morning
The Thang:
5:30 COT
Mosey to Playground-
Mosey to Baseball Field
4 corners
Mosey back to Parking Lot
Count-O-Rama: 40
Name-O-Rama
BOM: Be joyful in your waiting and be present
The Scene: 58 and clear
F3 Welcome and Disclaimer
Warm-O-Rama
Number off 1-17
SSH x10 IC
Cherry Pickers x10 IC
Little some o’ this/that
Stance and start 20yds x4
High knees 20yds x2
Mosey to little Everest
Tha-THANG:
The draft starts here. 1st guy picks an exercise, the Q picks the number of reps (mostly 32) and then run from pole to pole Rt 66 style all the way around the marina. For the faster guys, side straddle hops until the 6 is up at each pole.
Exercises included but were not limited to:
Squats, merkins, dry docks, burpees, tempo squats, Turkish getups, LBCs, BB sit-ups, needle threaders, bear crawling pole to pole, sprinting two poles, channel changers, running up little Everest, American hammers, box cutters, flutter kicks,
Sprint back to the AO
BOM
Von Miller
6’3″. 250
4.49. 225 21 times
37″ vertical
JJ Watt
6’5″. 290
4.84. 225 34 times
37″ vertical
above reproach, the husband of one wife
– children are believers, not debaucherous
– not arrogant or quick-tempered
– not a drunkard or violent or greedy for gain
– hospitable, lover of good
– self-controlled
– upright, holy, and disciplined
This is from Paul’s letter to Titus instructing him how to identify good leaders. These are not a list of things to try to become. These are description of the fact that who you are drives what you do. It all starts with striving to be the same man all the time. Not a different dude in one place, a different one at home and another at church. Don’t live by default, strive to be closer to the One in who’s image you are made and you will start to look like Him.
F3 Welcome and Disclaimer
Stretch:
The Thang
Mosey to Pedestrian Bridge over Cumberland Ave.
Mosey to bottom of Circle Drive “The Hill” at UT
Ring around the rosey
Mosey to base of stairs on west side of “The Hill”
Bunny hop two steps and then squat last three sections of stairs to top of hill.
Mosey to AO
AYG at grass to AO!
Count-Off
Name-O-Rama
BOM:
From Joshua 6: 20-27
The walls of Jericho came tumbling down as my kids Bible Story book tells. If you read scripture the same thing happens, however there is death, destruction, and fire for the entire city of Jericho. Not the same as the kids’ version. Jericho stood in the way of Gods plan for His people. God did not take that lightly and had it completely destroyed. The same goes for sin in our lives. God takes sin seriously and will destroy sin so that we are able to follow Him. Find the sin, destroy it, leave no part of it standing, don’t look back, and keep moving. Galatians 4: 8-10
Welcome and Disclaimer
COP
Warm-O-Rama
The Thang
Ladder Merkins across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16
Mosey to the middle parking lot for 11’s
Mosey to The Sophomore
Mosey to Stairs
Mosey to the trail
Mosey back to start
COT
Name-O-Rama: 7 PAX
BOM: Make an effort to listen to God. To actually listen.
Moleskin: Solid workout for The Men of the JUCO. Got in a little over 2.5 miles and the mumble chatter was good, the effort was great! Way to go, HIM’s!