Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Mosey to the far end of the park
10 merkins in cadence
Finish mosey lap around the park
Mosey to the main lawn and notice the 5 cones. 1 in the middle and 4 surrounding.
Start at the middle cone
5 Walmart burpees OYO to go ahead and get nice and muddy
Walmart burpee- roll down on to your back, roll back up, stand to your feet and jump.
Begin the cone loop: start at the center cone and perform exercise then mosey to cone 1 and perform exercise and return to center cone. Complete the exercise and move to cone 2, etc
Center – 10 SSH (4 count)
Cone 1- 10 merkins
Cone 2- 20 squats
Cone 3- 30 LBCs
Cone 4- 20 monkey humpers
Made it through 2 rounds
Divide in to two teams. Team 1 line up at cone 1, Team 2 line up at cone 3.
Relay race- one team member sprints to the center cone and completes 5 merkins before returning to home cone. While you’re not racing, you hold a plank.
Relay race number 2- same thing but burpees at the center cone.
Grouped back at the center cone for some ab work:
Crunchy Frog
Flutter Kicks
BBSU
Freddie Mercury
Mosey back around the park and over to the flag.
MARY:
Some parking lot sprints :runner:
ANNOUNCEMENTS:
Haw Ridge 3/27
COT:
Yesterday I was complaining to Check Yes about work. He and I are coworkers and I was having a bad day. So when things get annoying, it gets really tempting to just start whining and complaining about how bad it is and doesn’t he agree how bad it is and I can’t believe it’s still like this. I was hoping for some validation from him. But he’s a good friend and instead he said:
“But our joy isn’t found in work. What’s something that can help us change our perspective today?”
So my lessons learned are:
1. Take his advice. Stay proactive in having a good attitude. Be grateful for what you have and don’t waste time complaining about things you can’t change.
2. Be Check Yes to others. When someone else is complaining to you- don’t give in to the temptation of joining in and piling on. Take the step of pushing them towards a positive attitude adjustment. My response to him was “that’s not what I wanted to hear, but it is what I needed to hear.” Most likely others will respond the same way.
Warmup
Tennessee rocking chair
Tie fighter
3 burpees
Grady corn
Jump Squats
Dosey doe Al gore (only if an even number)
1 x Australian Merkin
THE THANG:
Part 1 – Overhang 11’s
Round 1 – Merkins, jog to the flag pole, Squats, jog back to the overhand. 10 Merkins, 1 Squat. 9 Merkins, 2 Squats…. 1 Merkin, 10 Squats.
20 count recover.
Round 2 – Burpees / 20 SSH’s (instead of doing fewer SSH’s each time you do 20) – Tie Fighters IC. 10 Burpees / 20 SSH’s, 1 Tie Fighter. 9 Burpees / 20 SSH’s, 2 Tie Fighters… 1 Burpee /20 SSH’s, 10 Tie Fighters.
20 count recover.
Part 2 – Partner Dora
Partner 1 does the exercises while Partner 2 runs twice to the flag pole and back.
100 x Grady Corn
200 x Jump Squats
300 x Flutter Kicks (single count)
20 count recover
Part 3 was planned but alas no time. Instead we did core.
MARY:
PAX-led by every other then rotating through the rest. 6 exercises then we moseyed back to where the :shovelflag: Shovel Flag was supposed to be :sweat_smile:
ANNOUNCEMENTS:
Haw Ridge March 27th.
Go Ruck event that Lizzie is looking for some guys for – next week sometime.
COT:
Consider the word masculinity. What do you think of when you hear it? I’ve been studying the f3nation.com/q-source with many of the guys here on Sunday mornings prior to the time most of us goes to church & one thing that you guys know & we’ve talked about is that F3 uses words differently from the denatured words of the world.
Shared (with other organizations)
Fartsack
SSH
F3 exclusive
Merkin
CARSACK
Side Straddle Hop
FNG
Q
Sky Q
Now once again consider the word masculinity
Each of you is a man. I want to give you a definition of masculinity & then break it down for you:
Masculinity is the glad assumption of sacrificial responsibility
Glad- you choose an emotional state before the outcome is decide
Assumption- take on. Pick up the ruck sack. Take the heavy load. Carry the burden whatever it is.
Sacrificial- love is measured by what you’re willing to give up, give away, or give to someone. Lay your life down!
Responsibility – being a Q, take ownership of a problem & being the one to fix it problem by problem. Especially when you’re not the “leader.”
So today, I challenge you to be masculine. Consider the words above and step up. Sacrifice. Give your life away by taking ownership of hard situations.
John 15:13 – Greater love has no one than this, that someone lay down his life for his friends.
THE THANG:
Tabata 8 rounds 20 sec work 10 sec rest
1. Cherry Pickers and Single Leg Raises
2. Wall Walks to Handstand Hold
3. Plyo Merkin
4. Calf Raises
5. Eccentric Step Ups
6. Half Burpees
7. Squat to Bench
8. Lunge and Walk back to AO
MARY:
Knoxville Cherry Pickers and Plank
ANNOUNCEMENTS: none
COT: Spend time with your wife.
THE THANG: Bernie Indian Run to CMU pile, Grabbed CMU’s for slow curls, Uphill Murder Bunnies, Heavy Squats, Overhead pressess, all Dora style with the partner running the hill while we got to 50 on each. Twice. Ran to the PUB where we did an L sit, then upon failure Slow flutters. Repeated with a hang and Dead bugs and a hang and Big boys.
MARY: Time at the wall for step ups and incline merkins and wall sits, one jump up and a race against rush back to the flag
ANNOUNCEMENTS: Escape from Haw ridge coming up in March.
COT: Philipians 2: Do nothing out of selfish ambition or vain conciet, but consider other of greater importance than you. What we do matters, so does why we do it. Our motives won’t be perfect and there will always be some selfish motivies, but check if that can’t be minimized and serve as Christ did, for others. They are more important and God will be glorified.