Fitness. Fellowship. Faith.
SCENE: Bright and Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Nines – Step Ups (4ct) at Flag Circle. Merkins at playground.
Nines – Squats at playground. Dry docks at Bermuda Triangle.
Nines – Lunges (each leg) at Bermuda Triangle. Dips at the pavalon.
CIRCLE OF TRUST/BOM: Thanks.
THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
SSH, Willie Mays Hayes, Knoxville Cherry Picker, LBAC-F, LBAC-B, Moroccan Night Club, Hallelujah, SSH
THA-THANG:
Grab Bag
Chips reading:
All go into the bag, one member pulls a single chip from the bag, that’s the exercise. Then one representative from each team look at the opposite team and guess a number they think the other team can accomplish in 3 minutes, write it down secretly. Both teams push out as many reps as possible on the given time, the leader who guesses the closest to actual number wins a point for their team. The team with the most points get to flex biceps in the photo.
We went through
5 rounds
Curls, OHP, Tricep Extension, Dips, Heavy Squats
Team Lucille beat team Skeleton 2-3.
MARY:
No Time
CIRCLE OF TRUST/BOM:
“For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.”
Romans 8:18
Bring your focus off of the temporary life challenges, and look to the Lord whom you will spend eternity with.
MOLESKIN:
What a great day to be at Rampart. You men showed an extreme amount of grit this morning. To start with 10 mile ruck, and go straight into a beatdown shows what our bodies are capable of. All this exercise business is a mental game, YOU CAN DO IT.
ANNOUNCEMENTS:
Hardship Hill, Flag Hand off, Ghost Flag,
THE SCENE: Absolute perfection, mid 50’s, shorts and T-shirt weather
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
Few sips of coffee and some simple stretching.
THA-THANG:
Very simple. March out 5 miles, march back. Completed in 2hr 40min.
MARY:
Liquid IV and star gazers to prepare for beatdown beginning at 7am.
CIRCLE OF TRUST/BOM:
None
MOLESKIN:
What a pleasure it was to get out at 4am and put in the hard work. 10 miles rucking is no easy ask. You all did it with ease.
ANNOUNCEMENTS:
none
THE SCENE: Beautiful day at the Asylum, temps in the mid-60s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Side Straddle Hops
5 Cherry Pickers
10 windmills
10 baby arm circles each way
Little bit of this and that
THA-THANG:
Mosey down towards west of park, turn on mulch path and go down to culdasack.
10 Rocky Balboas in cadence
15 curb dips own
Mosey to Dora landing.
On own do 10 star jumps, 10 plank jacks and then do wall sit until everyone completes and Q releases you.
Mosey down path set that winds over to the base of Pickett’s Charge.
1st go through do following at each tier, starting at the bottom
1 burpie
2 merkins
3 squats
4 LBCs
Then run full loop back to bottom of Pickett’s and repeat, except that the exercise amounts now double each time…so:
2, 4, 8,16, 32…. Burpies
4,8,16,32,64….merkins
6,12,24,48,96…squats
8,16,32,64,128… LBCs
MARY:
Some stretching after the hard work
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
My son has recently had 2 friends his age pass away. One due to a car wreck, one due to cancer. It just doesn’t seem fair, but at the same time it reiterates the point that we are all lucky to still be here and we are not promised one more breath in this life. We are all lucky to be able to stand here, beat ourselves up for 45 minutes and hang out afterwards.
This summer take advantage of what little time you may have left. Try something you have wanted to try. See something you have wanted to see, Go somewhere you have wanted to go. Just take advantage.
I have long regretted not traveling more when I was younger. I figure why not take advantage now. Next week I will set forth across the country and back for more than 3 weeks. It is exciting, yet I am anxious now as I prepare to leave. It will be great though, I will see things I have longed to see for a long time and will be giving my daughter something she can carry with her the rest of her life. Think what you may want to accomplish before it is too late and I encourage you to take advantage.
MOLESKIN:
This was tough, the jump to the 32 burpie level may be too much, may try doing it pyramid style if done again and start counting back down after the 8 burpie go ’round.
ANNOUNCEMENTS:
Asylum Volunteer workday will be June 10th, more info coming soon. Hardship Hill May 29, Asylum PM obstacle work on Wed, May 10. Forg3 F3 Retreat coming up this fall.
THE SCENE: Very cold for May. Clear skies. Full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to ORAU. Read the quote and complete the exercise then run up and down the hill. Hold a podracer (Al Gore) for the six.
Scenes:
MARY:
Imperial Walkers and AT-ATs (bear crawl)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Star Wars is the classic melodrama: Good guys wear white and bad guys wear black. You know who’s who from the start of a scene. Han Solo is the one exception: he wears black over white. He starts out as a bad guy: selfish, obsessed with money, and only looks out for number one. However, he undergoes a change during the movie; the classic protagonist. At the end of Episode IV A New Hope, after fleeing with his reward, he returns dramatically to save Luke and help destroy the Death Star cementing his place in the Rebel Alliance.
The journey of Han is an example of coming of age. Look back at yourself as a child and a youth. Were you selfish, obsessed with money, and only looking out for number one? At what point did this start to change for you? When did you start to love sacrificially? Look at your children. Do you see Han Solo in them? Teach them diligently and with patience. With God’ grace, they too may return to dramatically save the day and cement their place in the Rebel Alliance of life.
ANNOUNCEMENTS:
Flag handoffs for JUCO (May 19) and Rampart (May 27)