Fitness. Fellowship. Faith.
F3 Intro and Disclaimer
Scene: 40, no rain
Warm-O-Rama:
SSH X 25 IC
The Thang:
Mosey to Little Everest
Get a battle buddy for Dora
100 Merkins
200 BBS
300 Squat
Battle Buddy runs up Little Everest and Back
Mosey to the Pavilion
11’s
pullups
burpees at top of hill
Mosey to AO for Mary
Flutter kicks – Toto
Pickle Pounders – Mayberry
COT
Word:
We are not in control of things. Everything changes except for God. How we choose to adapt to the changes makes all the difference.
The Scene: 40 and clear
F3 Welcome and Disclaimer
Pledge
THE THANG
75 years ago when our country was at peace we were attacked by the Japanese at Pearl Harbor 1941. They awoke a sleeping beast. I hope to wake a sleeping beast in each of the PAX. We dedicate this Q to those 2403 American heroes who lost their lives.
COP
Mosey around outhouse and Battle Buddy up.
Grab 1 CMU per Battle Buddy and Mosey to hockey rink
Dora 2403
100 burpees
200 BBS with CMU if possible
300 Merkins
400 Mtn climbers
500 squats with CMU if possible
400 SSH
300 flutter kicks
200 lunges
3 Merkins
Name-O-Rama
BOM
75 years ago yesterday the Japanese lead an unprovoked attack on our country where 2403 Americans were killed. 1777 on the USS Arizona alone.
On this day in history, December 8th, 1941, thousands upon thousands upon thousands of men volunteered to go out and defend their country, their states, their cities/towns, their families and their friends. Gallantry was physically seen when these men laid down their lives to save each other during WWII.
In our society we lose sight of that, we live for ourselves, we live for maybe a few people close to us (wife kids), we live to make more money, buy a big house, drive a fast or sometimes old car. But rarely do we live for each other, and even more rarely does someone make the sacrifice for another.
The men of WWII laid down their lives for their friends. Time after time, these men jumped on grenades, charged enemy entrenchments, and gave their life so that their friends may continue to fight or make it to safety. Their friends. These men died for someone that they loved and were friends with, people they knew intimately.
That makes me think of John 15:13 where Jesus says:
“Greater love has no one than this; to lay down one’s life for his friends”
Jesus died on the cross for His friends, which means He gave himself for all of us, which means He knows us all intimately, which means we are all His friends.
As the PAX broke, Manhattan dropped a nugget of knowledge on me “what’s even more impressive is Jesus gave his life for his enemies too.”
F3 Intro and Disclaimer
Scene: 40 and windy but clear! Perfect for swingin’ some ‘bells.
Warm-O-Rama
Mosey
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
30 Merkins
Russian Swing
American Swing
Mosey
THE THANG:
5-6x Repeat-O
50x JumpRope (add 25x to each jump rope set per round)
20x Russian Swings
50x JumpRope
20x Single Arm KB Swing (10x each)
50x JumpRope
20x KB Shuffle Swing
MARY:
We skipped Mary in order to finish more of the workout….which sucked but made us better.
WORD:
I took a minute or two to share some quotes and my experiences of reading the book “Worth dying for” by Roarke Denver. Read it.
F3 Welcome & Disclaimer
5:30 COT
– Side Straddle Hop X 25
– Imperial Squat Walkers X 20
– Baby Arm Circles x 15 each way
– Shoulder Tap Merkins x 15
– Indian Run Catch Me if you can with 5 Burpees
Negatives – 2 Stations 4 sets.
1- 15 x Rows under the table holding the negative, 15 Slow Merkins
2- 20 Squats, 20 Box Jumps, 20 Lunges
3- Pull-up Squat Combo 10 and 20. X 2
Positives – Bearpees 1 Burpee followed up by 4 count bear crawl forward. Once
PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio
but only increasing the number of Burpees. Stopped after 2 rounds
– 10 Burpees OYO
Generous act – Diego 123 – The More you do the less your brother has to do.
Run-up the hill in revise every other time
– 100 Big Boys
– 200 Merkins
– 300 Squats
Aborama
– Flutter Kicks x 31
God calls us to love our neighbors as ourselves and often I am not so great
at that.
It turns out that relationships thrive when you take ownership and are kind to
other.
3 factors to kindness.
1-Withholding negative
2-Positive affirmation
3-Do one small act of generosity for them
89% of relationships improved even though it was one sided.
Intentional kindness – Identify the one person that you need to improve your
relationship with
1- Say nothing negative about that person – either to them or about
them to anyone else.
2- Each day find one positive thing you can praise or affirm about that
person and tell them and tell someone else. Pray for them.
3- Each day, do one small act of kindness or generosity for them.
F3 Welcome & Disclaimer
Warm-Up
SSH x 15 IC
Merkins x 10 IC
Cherry Pickers x 10
Burpees x 10
The Thang-
Grab CMU and head to parking lot
11’s
1 Squat Press at beginning of parking lot
Sprint to halfway point do 10 burpees and go down 1 each lap
Sprint back to start and then back to the end of the parking lot and do 10 merkins
Go until you have done 10 squat press at one end and 1 merkin at the other end
Recover
Mosey to Cardiac Hill at 0.25 mile marker up to top almost .25 mile one way
10 merkins at bottom and sprint to the top and do 20 dips
Repeat x 4
Mosey Back To AO
BOM-
Consistency is so hard for me in every aspect of life. Whether it is eating healthy, getting to the workout in the mornings or more serious things like praying for my wife/family every night, I struggle with it. As an F3 nation we as men need to come alongside each other and encourage one another to stay consistent in our lives and hold each other accountable. It can work for a while by yourself but eventually we fall victim to the voice in our head telling us to let up and take the easy road but every time we do that we regret it. Anytime I fartsack for a workout, an hour after the workout would have been over I regret it. I have never regretted going to a workout, ever, period.
Edit looked strong as usual but Goose was trying his hardest to keep up. Somebody at the end smarted off to Pinto and Lilydipper about their age and got put in the sleeper hold. Great workout as everyone really pushed it and we put over 2 miles of sprinting in.