Fitness. Fellowship. Faith.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to home base. ascending Ladder. Do 1 station, run back to start, do 2 stations, run back to start, etc. 10 reps of everything.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
THE SCENE: Nice morning. Not to chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on 4ct, Grady Corn, Windmills, and Imperial walkers…all 10 reps on the 4 count. Went to first corner of parking lot for 10 tempo merkins, second corner for 10 4ct flutters, 3rd corner for 10 4ct Mountain climbers, and last corner for 10 tempo merkins.
THA-THANG:
Carried cmu’s to the top of cardiac and left them there. Mosey’d down to the bottom. We performed 20 reps at the bottom, 20 reps at the first curve, 20 at the second, and then 40 reps with a cmu at the top. The exercises were as follows:
20,20,20 of Dry Docks with 40 OH press at the top
20,20,20 of Jump Squats with 40 weighted squats at top
20,20,20 of crab position dips with 40 tricep extensions at the top
20,20,20 4ct flutters with 40 flutters with cmu at top
Mosey’d back to AO parking lot for an abbreviated version of the “BLOCK-EE BOX” performing 8 in first corner, 7 in next, 6 and so on to 1.
MARY:
Had time for about 20 Freddy Mercury’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Psalm 146:8-11
THE SCENE: Cool, moist, dark
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
THA THANG:
Mosey to King College lot for “Toss O’ War”. Form 2 teams for a competition. There are two lines of cones separated by 200’, and a 20# medicine ball in the middle. Perform exercise at your cones, sprint to the ball, and throw it as far as you can toward the other team. You cannot touch the ball while it is in the air, but once it hits the ground you can stop it. Play for 5 minutes, then call a winner. Exercises were;
Mosey to AWW Hill for “Wolves Hunt the Rabbit”. There are 14 trees going up the hill. One PAX – the “rabbit” – starts at tree #5 and does 2 burpees per tree, then sprints to the next. The rest of the PAX – the “wolf pack” start at tree #1 and does 1 burpee per tree and sprint to the next. Will the wolves catch the rabbit?
Mosey to the steps to nowhere. One PAX names a core exercise, then sprints to the top of the steps and back. Continue until all PAX have gone.
2 rounds of Howling Monkeys. Run back down.
Run back for another round of Toss O’ War.
MARY:
2 minutes left – dealers choice
COUNT-OFF & NAME-O-RAMA
Me and 15 of the best men I know
CIRCLE OF TRUST/BOM:
Wolves are both fierce and tenderhearted. We should be as well.
When life requires it of you, be ready to spring into action with zealousness – fierceness – intensity! You should be alert, vigilant, fearsomely protective, fiercely loyal to your pack… Continue to be strong in the ways that count.
But simultaneously…
…be soft in the ways that count.
Be approachable and relatable for your kids – and be patient with them. Show affection and make yourself emotionally available to your wife – pamper her.
To be a wolf is to be a fearsome warrior, but it is also to be tender nurturer. You are called to be both.
MOLESKIN:
Prayers for Wanderer and his father, Solomon
Prayers for Data
Prayers for Booster and his family
Hat tip to Levi Lusko
ANNOUNCEMENTS:
THE SCENE: Beautiful! Mid 70s, slight breeze, awesome fall colrs
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
SSH, Star Fighters, Air Squared, Tempo Squats, Cherry Pickers
THA-THANG:
Mosey down Roadshow Run and take a tour of the circuit. Five stations, decreasing reps, most of us got in three laps (full disclosure, I signed up to Q a few hours before the workout and flat out stole this from a recent backblast. Can’t remember whose it was, but thank you!):
Station 1
Carolina Dry Docks
Bottle Openers (2 count)
Pickle Pounders
Round 1 = 20
Round 2 = 15
Round 3 = 10
Station 2
Merkins,
Off-set Merkins LEFT (left hand forward)
Off-set Merkins RIGHT
Round 1 = 15
Round 2 = 12
Round 3 = 9
Station 3
Big Boy Situps
Flutter Kicks (2 Count),
American Hammers (2 Count)
Round 1 = 15
Round 2 = 12
Round 3 = 9
Station 4
Side Straddle Hops
High Knees
Butt Kickers (Reps = Seconds for these last two)
Round 1 = 20
Round 2 = 16
Round 3 = 12
Station 5
Froggy Jumps
Bobby Hurleys
Iron Mikes (2 Count)
Round 1 = 15
Round 2 = 12
Round 3 = 9
Mosey back to top of Summit. Do a TOTEM POLE, running to the Road Closed barricade to do 10x SSH, and return to continue the pole. We only got about 1/3 of the way through.
Totem Pole
(knock the top one off after each cycle)
10 Burpees
9 Mountain Climbers (4-ct)
8 Diamond Merkins
7 Box Cutters
6 American Hammers (4-ct)
5 Imperial Squat Walkers (4-ct)
4 Hand Release Merkins
3 Bobby Hurleys
2 Squats
1 Star Gazers (10 seconds). Pause. Look around. Embrace the Suck. Encourage the closest PAX. Let’s GO!!
MARY:
Leg lifts (Homer/Marge)
COUNT-OFF & NAME-O-RAMA
9 and 2.0 Cheetah Boy
CIRCLE OF TRUST/BOM:
Talked about the recent school shooting and how the shooter was depressed, isolated, etc. Severe Sad Clown syndrome… reach out to anyone who know who seems withdrawn, lonely, etc. A little kindness can go a long way.
MOLESKIN:
Congrats to Cheetah Boy on his Cross country successes!
ANNOUNCEMENTS:
Food drive, clothing drive, Brolympics Nov 5!
THE SCENE: Crisp, clear autumn morning. Couldn’t hope for better.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
MARY:
Pulled in Erector for Heels to Heaven and Skewer for some Hammers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In my pre-blast, I mentioned the need to make hard choices over the next couple months, and I wanted to expand on this just a bit.
I, personally, have been buried with too much stuff. After the relative low of the past couple years, my self-regulation was totally out of whack, and I have said yes to WAY too many things. All good things that bring value when done right, but doing it right requires time to think and plan, which is impossible when there isn’t even enough time to drive between them.
While this is partly a result of a desire to be generous, that isn’t the whole story. When I really scrutinize my inner most thoughts, there are also elements of self-importance, image, and arrogance.
Self-importance in the sense that it is affirming to feel responsible, to have others look to me.
Image in the sense that I want people to see me as the guy who “does it all”. To say things like “I don’t know how you do it”
Arrogance in the sense that I have rather too high an opinion of my own ability and how it compares to others.
In short, it’s ME focused. In F3 we are peer led, not just to make it easier, but because when I give someone else the lead, it gives them an opportunity to develop their skills. It also diffuses the tendency of groups to orbit around strong personalities.
The image that I should be most focused on is the one I project to my 2.0s. I sought involvement because I saw my father as being uninvolved, but now I see that I can be just as disconnected from them when I’m too involved. My attention for them is sacrificed when I must attend to the group.
So now, I find myself working through the new problem, what needs to go.
MOLESKIN:
Just great to be back with the pack.
ANNOUNCEMENTS:
Halloween event Thursday, 6-8 (setup at 4). Brolympics Nov 5. Christmas parade December 10.