Fitness. Fellowship. Faith.
The Scene: 59 degrees, light wind…
F3 Intro and Disclaimer
Warm-O-Rama
Cherry Pickers x 10
Merkins x 10
The Thang:
Attempted CMU group thang that blew up on me so we audibled to the below
11’s- up cardiac hill
Star Jacks/Burpees
Ab-O-Rama
Captain thor AKA Woodshack and Merkins
The Share (BOM):
Leadership
Set Direction
Provide Protection
Made Provision
To be a courageous leader, every man must master one significant obstacle: Feelings
Have a plan and a purpose
The Scene: 59 degrees, light wind…
F3 Intro and Disclaimer
Warm-O-Rama
SSH x 10
Imperial Walkers x 10
BBAC x 10
The Thang:
DORAS-
100 Burpees
200 LBC
300 Merkins (as partners finish help other groups finish)
ESCALATORS-
10 Burpees
10 Burpees, 20 Squat Jumps
10 Burpees, 20 SJ, 30 Merkins
10 Burpees, 20 SJ, 30 Merkins, 40 Squats
11’s-
LBC/Flutter Kicks
Ab-O-Rama
Dealer’s Choice- Marge/Homer, American Hammers, Change the Dial….
The Share (BOM):
FINISH was the word of the day and the topic. Finishing strong takes passion, desire, guts. The PAX was encouraged to finish strong this day, this month… and encouraged that we are not a “finished” product. God is not done with us!
Scene: 53 and clear
Welcome and Disclaimer
Warm-o-Rama
15 IC Cherry Pickers
10 IC BAC
10 IC Merkins
The THANG
Mosey to pee rocks
Select 1 big rock, and 2 little rocks
While 2 members of the PAX complete 4 tire pulls each the rest of the PAX completes the following exercises
Ab-o-Rama
Dealer’s Choice
50 LBC OYO (Swirlie)
25 IC Flutter kicks (Barney)
20 IC Macerna (Mayberry)
30 IC Box Cutters (Sparky)
Name-O-Rama
BOM
The Scene: 57 and clear
F3 Welcome & Disclaimer
Warm-O-Rama:
400m Run
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 30x OYO
Squat 15x IC
10x KB facing Burpees
400m Run
Tha Thang:
50x American KB swings
40x Sumo deadlift high pull
30x KB sit ups
20x Side-step goblet squats
10x KB Sit-up and stand-ups
50m Waiter Walk – Right out, Left Back
10x KB Sit-up and stand-ups
20x Sumo deadlift high pull
30x KB sit ups
40x American KB swings
50x goblet squats
400m Run (one more, just for fun!)
Count-Off and Name-O-Rama
WORD: Few things can help an individual more than to place responsibility on him, and to let him know that you trust him. –Booker T. Washington
The scene: 50 and clear
F3 Welcome and Disclaimer
Warm-o-rama:
High Knees IC x 20
SSH IC x 20
Baby arm circles IC x 20
This/that/Big Bertha hugs stretches
The Thang:
Mosey to parking lot by restaurant
Sled race – two teams of 6 each
Each team split into groups of 3 & began pushing sled back & forth
2 cones at each end of sled push – total of 4 cones per lap. Perform 10 each of the following.
o Round 1: CMU Bent over row; CMU Curls; Big Boys; Diamond Merkin
o Round 2: CMU Curls; CMU Squats; Tempo squat; Mountain Climber
o Round 3: CMU American Hammers; CMU OH Press; Lunges; SSH
o Round 4: CMU Big Boys; CMU Tricep Press; Starjacks; Dry Docks
o Round 5: CMU OH Press; CMU Upright Row; Burpees; Smurf Jacks
Ring of fire Merkins: 10, 9, 8, audible….final round = 5 Diamond Merkins
MARY:
ATMs x 20
Box Cutters x 20
Count off and name-o-rama
BOM:
Ecclesiastes 4:9-12
Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.Want to focus on the part about “two can defend themselves”. As men, we are constantly attacked by the world: lures of power, greed, money, lust….are everywhere. While most of us don’t like to talk about our feelings or our struggles I encourage each member of the PAX to lean on each other in times of need. Chances are one of us has dealt with your problem at some point and can help. It’s biblical in marriage and in friendships – 2 are stronger than 1. That means holding each other accountable – even when it’s hard. If we want to be true men of impact that means we sometimes have to do the hard thing and look a brother in the eye and let him know he’s making a mistake. Let’s use that to our advantage and help lift our brothers up who need it today.