Fitness. Fellowship. Faith.
THE SCENE: cool dry morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own.
THA-THANG:
IPC week 5 return of the Kraken.
Card fame where you do an exercise associated with the card you drew.
MARY:
Stretch on your own to work our sore legs from IPC.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
None of us are worthy of God’s mercy and grace. Let’s remember that when we look at others.
MOLESKIN:
Jonah chapter 3-4
ANNOUNCEMENTS:
Men’s event at SFBC tomorrow.
THE SCENE: Cool Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers – In Cadence
Lil’ bit of this, lil’ bit of that
THA-THANG:
Indian Run using 75 lb sandbag.
Wall Squat sandbag pass
Sandbag Lunges
Monkey Bar Abs, Over the Shoulder Throws, Swing Pushups
Did this all twice-ish
MARY:
Roulette
COUNT-OFF & NAME-O-RAMA
FNG – Duracell
CIRCLE OF TRUST/BOM:
We aren’t called to carry the burdens of life alone. Galatians 6:2 “Carry one another’s burdens; in this way you will fulfill the law of Christ.”
The sandbag in the workout represented the burdens we may carry. Started the workout letting the men know that it was all of our responsibilities to make sure that sandbag reached the finished line. This was not about being the first to complete the circuit. If we saw someone struggling, help them. That may even mean that we carry it for them.
In life we may have opportunity to come along those who are struggling. We should see that as an opportunity to show Christ’s love by bearing that burden with them or for them. We may also be the recipient of that at some point in out lives.
Look for opportunity!
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Not as chilly as Wednesday.
F3 WELCOME & DISCLAIMER Done, but done with too much chatter from the group. I hope they all understand I am not a professional
WARM-O-RAMA:
Typical Blindside Warmup:
SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x3
THA-THANG:
Welcome to the first (of hopefully many) Equalizer Form Friday!
Focus on your FORM today. Don’t worry about speed. Do the reps and exercises with good form!!
Mosey to Tennis Courts for a Madness Ladder
MARY:
Stretching with Blindside
COUNT-OFF & NAME-O-RAMA
7 HIMs, 0 FNGs, 2 PreRuckers
CIRCLE OF TRUST/BOM:
While completing “The Snake” workout I was leading on Wednesday, I realized that while my running was going well, I was really going fast and able to keep up with the Rabbits in the group, my form on the exercises was not the best. I once heard a podcast from the F3Nation of podcasts about doing a Form Week, so I wanted to try it. It is often said that pastors often preach to themselves and what they need to hear most often, same goes for today’s Q. YHC wants to work on his form, so everyone is. I want to make this a more common thing to ensure I am not cheating myself during a workout, but also so others don’t as well.
ANNOUNCEMENTS:
Bro-lympics Nov. 5th
Kickball Tournament Oct. 22nd (See Slack for details)
THE SCENE: First real chilly morning in a long time. At least most of the PAX thought so, SnowBird was sweating (he’s from Minnesota, he thought we were all crazy)
F3 WELCOME & DISCLAIMER Done, but not well
WARM-O-RAMA:
SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x3 | Mosey to Top of the World for a quick run through of the Tha-Thing (definitely wasn’t a way the Q could make sure the papers with the workout on them didn’t blow away…)
THA-THANG:
Thinking about calling this workout “The Snake.” Any other suggestions??
5 Stations; 3 Exercises per station; 5 Rounds of different reps
MARY:
Mosey back to AO so Aladdin can peel out right at 6:15
COUNT-OFF & NAME-O-RAMA
10 HIMs; 0 FNGs; 3 Pre-Ruckers
CIRCLE OF TRUST/BOM:
Today is my son’s 7th Birthday. He spent last weekend along with Monday and Tuesday sick. He doesn’t get sick very often, and when he does, he goes down HARD. With him being sick I was able to spend a lot of extra time with him this weekend and Monday when he stayed home from school. With his mom and I being divorced, extra time with him is few and far in between.
My son mentioned this, that although he didn’t feel well, he mentioned several times that the extra time that we spent together was worth it. This almost 7 year old found the silver lining of his illness. I charge everyone to always remember to see the world through the innocent eyes of a child. Although he was sick, I was able to spend an extra day with my boy. Which was made all the more special being so close to his birthday!
ANNOUNCEMENTS:
Bro-lympics on Nov. 5th → AO vs. AO competition!
Hardship Hill coming next May. Take a look at the Hardship Hill channel on Slack for more info to participate and opportunities to volunteer to help!
THE SCENE: Mid 40’s foggy, and a perfect gloomy day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Normal stuff but with odd numbers instead of even
THA-THANG:
90 second wall squat
80 freddie mercurie’s
70 lunges
60 mtn climbers
50 dips
40 Crunches
30 second handstand hold (balls to the wall)
20 Burpees
3 rounds of the following with CMU’s
25 bench press
20 curls
15 tri extensions
MARY:
10 min plank on your elbows
every time you break plank perform the following:
10 burpees
10 lunges
20 high knees
return to plank
repeat this routine for 10 minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A water bottle used and empty in the parking lot is worthless. That same bottle at the grocery store (bought in bulk) may cost $0.50. Bought at a restaurant, maybe $2.00. At a convenience store, $3.00, the airport, $6.00, or at a sporting event, as much as $8.00.
That same bottle of water, depending on the setting has varying amounts of value. If you are not feeling valued at work, in a relationship, in an organization, it may be time to change the setting and find your value. we all have value, and we all have some control over our setting and maximizing our value.
Luke 12: 4-7
1 Timothy 4: 6-8
MOLESKIN:
ANNOUNCEMENTS: