Fitness. Fellowship. Faith.
The Scene: 68 and gloomy at the Pavalon
F3 Welcome & Disclaimer
Warm-O-Rama
Was there one?
Tha-Thang (Supposed to be 300, but ended up doing 400 or something)
15 pull ups
30 dead lifts
30 push ups
30 box jumps
30 floor wipers
30 single arm kettle bell clean and press
15 pull ups
30 Russian swings
Repeat-o x2
Was there a “WORD”?
THE SCENE
Crisp and cool
F3 Welcome and Disclaimer
THE THANG
COP
Michael Phelps IC x10
Windmills IC x10
Imperial Walker IC x15
Mountain Climbers IC x15
Plank Jacks IC x15
The Elvis Special IC x3 (From Plank, right hand up, right foot up, right foot down, right hand down, 2 merkins, repeat on left side)
Mosey to Everest.
Audibles along the way to keep the PAX nice and tight–and as a preview of what was to come: 20 LBS, 10 merkins, 10 squats
Circuit at the first light pole at the base of Everest.
Go for time: 5 minutes per round. Each round, drop 5 reps from each exercise. Start with 20 reps.
Round 1:
Rinse and repeat for 5 minutes. Then 1 minute recovery. (The “1 minute recovery” turned into “Dealer’s Choice core work.”)
Round 2: Same as above, but x15 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.
Round 3: Same as above, but x10 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.
MOSEY SLOWLY BACK TO AO.
Audibles along the way to keep the PAX nice and tight: Al Gores, Lunges, Burpees.
MARY
LBS OYO x20 with Boat/Canoe at the end
Sun Dials OYO x20 with Boat/Canoe at the end
V-ups OYO x10 with Boat/Canoe at the end
COT
CountaRama, Name-a-Rama, BOM.
BOM
Train yourself to be obedient. The Father has good things in store for us. He wants you to be a part of the work He’s doing in the world.
The Scene: 66 and crisp!
F3 Intro and Disclaimer
Warm-O-Rama
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
Tha-Thang
JAILBREAK to lower field for
Wham-o-Lunges 12x
Mosey to upper field
Plank Hops
Plank Weave
Tunnel-o-Love
Mosey to Upper Parking Lot
Dora-cides (3x 4 lengths) 2 Burpees each end
Mosey to Hill
Partner Up!
11s as a team
Burpees & Squats
Mosey back to AO
MARY
Boat Canoe
Peter Parkers
1x Shoulder Blaster = ….
10x Forward Arm Raise, thumbs up
10x Forward Arm Raise, thumbs down
10x Forward Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise, thumbs up
10x Lateral Arm Raise, thumbs down
10x Lateral Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise to cross overhead, thumbs up
10x Shoulder Press
Joy Trumps Happiness – DREDD excerpt
The culture often uses Joy and Happiness interchangeably, but they are actually very different things. Happiness is a mere transitory positive feeling governed by fleeting external circumstance. Happiness is a full belly—it goes away when you get hungry again.
In contrast, Joy is not ephemeral. It is a permanent state of deep contentment that is unaffected by quotidian happenstance. Joy cares not whether a man’s belly is full or empty. It requires a long view, well past the toils and triumphs of any given day. The Q is a Joyful man under any and all circumstances because his vision is cast at beyond the day before him. His focus is on the end and beyond.
The scene: 73 & muggy
F3 Welcome and Disclaimer
Warm-o-rama:
SSH IC x 20
LBAC IC: 10 fwd / 10 bkwd
Burpees OYO x 10
Tempo Squat IC x 10
Dive Bombers IC x 10
Tha Thang:
MARY:
ABCs
Count off and name-o-rama
BOM:
Adversity – We all face it. The journey through adversity is inevitable if we’re striving for improvement. It’s not the adversity itself, rather it’s your reaction to the adversity that is important. As we go through life as husbands, fathers, employees and employers it is important to understand that don’t get to choose our circumstances at all times. Adversity finds us whether we want it to or not. We would all do well to remember that the world’s eyes are on us to see how we handle ourselves when we face difficulties – and more importantly, God’s eyes are on us in that same moment.
James 1:2-3 Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because the testing of your faith produces perserverence.
Moleskin:
Tons of fun at the Big Ball today. Thanks for pushing hard today & hope to see you HIMs out west at the Dog Pound soon.
The scene : MUGGY MAYBE!
F3 Welcome and Disclaimer
The Theme: If Junk was an Indian…….man he is fast!
Tha-Thang
COP
Monkey Humpers x20 oyo
Squats x10
Smurf Jacks x10
SSH x 20
LBC x15
RBC x15
Burpo x10
Indian Run to the PAVALON. ALL PAX stay together and we made 3 stops for LBC, squats, and merkins on the way
PAVALON.
3 sets of
Leg ups x20 each leg IC
LBC x20
squats x20
Pull ups x5 plus one more set to make 20 reps total
Working on Form NOT reps!
Ran out of time so we Indian ran back to the AO. On the way, double Indian run race! Back 2 guys race to the front and so on.
Gotta cash out, right?
Burpicides on the Tennis court, 5 burps, 4,3,2,1……until time ran out.
WORD:
Plain and simple, Find time, REAL/QUALITY time with your M. With our busy lives, we need to find quality time with our Ms to grow our relationships with each other and if you have kids, it spills over into fatherhood and sets examples for your kids.