Fitness. Fellowship. Faith.
The Scene: 74, 100% humidity and STICKY
F3 Intro & Disclaimer
Warm-O-Rama
Mosey to Speedbump
Around the Worlds
Figure 8
Halos
Russian
American
Turkish Get-Ups
Speedbump run
The THANG
4 Rounds
2x side TGU
10 Burpees
21 Russian Swings
Outhouse Run
2x side TGU
20 Squats
21 American Swings
Repeato
MARY
10x Stargazers
20x Flutter Kick
20x Hello Dolly
COT
Count-Off and Name-O-Rama
WORD:
We chatted about what it takes to be a leader…
The Scene: 68 degrees with 100% Humidity
F3 Welcome and Disclaimer
The Thang
COP
10 Burpees OYO
Lt. Dan x 10 IC
Cherry Pickers x 10 IC
These Right Here and Those Over There
Pick-up a boulder with battle buddy and mosey over to Matterhorn
Heartbreak 1-2-3 aka Dora’s on a hill
300 Boulder Squats
200 Boulder Rows
100 Boulder Press
1 partner runs the hill while the other partner completes reps
Mosey to pavillion
Pull-ups and Dips
Partners complete 5 rounds
10 Pull-ups
Dips until Partner 1 is done with Pull-ups
Rotate
Mosey back to AO
Tennis Court Cashout
Corner 1- 30 Merkins
Lunge to Corner 2
Corner 2- 30 Merkins
Bear crawl to Corner 3
Corner 3- 30 BBSU
Lunge to Corner 4
Corner 4- 30 BBSU
Bear crawl to corner 1
COT
Number Off and Name-O-Rama
BOM
Remember Jesus’s last words on the cross, “IT IS FINISHED” and cling to the power that those word gave humanity. Jesus gave us freedom through his resurrection, which is a freedom that is unlike any that this world has to offer. This freedom provides eternal life in heaven. So as you go out and celebrate the freedom of our country today with your family and friends make sure to remember the true freedom we have in Christ.
The Scene – 70’s and HIGH humidity
F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 40 (IC)
Squat x 20
Merkins x 20 OYO
Squat x 20
Curls for the girls X 20
Squats x 20
Overhead Press x 20
Squats x 20
Burpees x 10 OYO
Tha Thang
Partner Up
Partner A farmer carries cmu’s to end of lot, does 20 Squats with a CMU
Partner B does squats while waiting
Flapjack
Do it all again with 20 merkins and 20 calf raises respectively
Mosey to concrete steps
Step ups x 20
Run to bridge and back
Squat x 40
Run to bridge and back
Dips x 20
Run to bridge and back
Line up, all pax do squats while 1 man goes to center and does 10 burpees. Repeat until all PAX has completed 10 burpees.
Mosey to grass hill at playground
10 squats at bottom
Bernie Sanders to top
10 Merkins at top
Repeat 5 x
Mosey to AO for Mary
Mary
Did a bunch but not enough for Tank
Count off and Name – O – Rama
BOM
Pledge of Allegiance
THE SCENE
Low 70s & muggy
F3 Welcome and Disclaimer
THE THANG
COP
Imperial Walkers IC x 10
Tempo Squat IC x 10
This/that/these/those stretches
Indian run toward the Asylum building
Cone course of 5 cones + steep hill. 3 laps around the course performing exercises at each cone.
Everything on a single count x 20 reps.
Rd1: Hello Dolly , Diamond Merkins, Squats, Downhill bear crawl, Dive Bombers
Rd2: Squat Jumps, American Hammers, Dry Docks, Burpees, Smurfjacks
Rd3: Starjacks, Iron Mikes, Plankjacks, Box Cutters, Wide Merkins
Mosey back to hill beside AO
Battle buddy up & grab 1 CMU per pair. Buddy A runs to top of hill and performs 10 Windmill Merkins while Buddy B does the following.
Rd1: Curls
Rd2: Overhead Press
Rd3: Upright Rows
Pyramids. 10 reps of each exercise with a 10 pace bear crawl out & back between rounds.
Rd1: Merkins
Rd2: Merkins, Squats
Rd3: Merkins, Squats, Big Boy Situps
Rd4: Merkins, Squats, Big Boy Situps, Lunges
Final minute: 1 minute of Merkins
COT
Number Off and Name-O-Rama
BOM
Does your marriage serve as a witness for Christ? How do you treat your wife…do you treat her as a daughter of God, just like you want to be treated as a son of God? When other people look at your relationship with your wife do they see a picture of the gospel?
I recently watched a video series that revolved around these questions and it really impacted me. The take home point was that I do indeed need to be looking at my marriage in light of eternity. Instead of focusing on the benefits or frustrations I personally receive from my marriage, I need to put the focus on Christ. Once I do that I become stronger and more purposeful in everything I do. I no longer focus on how my wife has frustrated me, or made me mad, or how she doesn’t live up to stereotypical expectations. Rather, I begin to view her as my partner for sharing the gospel. Marriage is a perfect union that is a picture of how Christ loved the church and we should be using our marriages to bring glory to Him.
The Scene – 65 degreesish
F3 Welcome & Disclaimer
Warm-O-Rama
Merkins 4ct IC x 10
Some of This/Some of That
Tempo Squat IC x 10
SSH IC x 25
(Ascending Burpees – Start with 1 and add one between every exercise.
The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy
Circuit 1 – 5 min
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner
(Continuing Ascending Burpees)
Circuit 2
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner
Circuit 3
Partner A – Squat Jumps
Partner B – Smurf Jacks x20
Indian Run to base of Matterhorn – Cont. Burpees
Indian Run back to AO – Pax took the opportunity to Indian Run Drag Race back
Mosey to Tennis Court
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)
Saved by the Bell
COT
Count-Off & Name-O-Rama
BOM
GRIT is persevering over difficulties for an extended amount of time. GRIT is when Purpose meets action. Every #HIM out here has GRIT and we need to remember how far we’ve come before getting lost in constant improvement.
Moleskin
Challenging workout today, loved to see the PAX audible their own Drag Race Indian Run back to the AO.