THE SCENE:
62 and muggy
THA-THANG:
2 mile ruck
10 Rounds (all exercises done without ruck except ruck get-ups):
– Pull-ups x6
– Burpee Squats x6
– 4ct Mountain Climbers x6
– Ruck Get-ups x6
2 mile ruck
Pain at the Quaken
THE SCENE: mid 60s and sticky but the rain held off at the Quaken.
F3 WELCOME & DISCLAIMER
Yep!
WARM-O-RAMA:
15 SSH, 10 Tempo squats, 10 windmill, 15 mountain climbers IC, 15 Moroccan night club
THA-THANG:
Mosey to the small parking lot/road south of the middle school. Perform the following exercises at the ends and the middle with runs in between exercises.
- 30 merkins
- 30 mountain climbers (single count)
- 30 lunges (total)
- 30 diamond merkins
- 15 burpees
- 30 squats
- 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
- 10 burpee broad jumps
Mosey to the bottom of the stairs for some 7’s. Start with 6 burpees at the bottom and 1 Peter parker with merkin for each side.
Mosey to playground. There was not quite enough time for a Merkin and pull-up pyramid, but we did the down hill part Perform 8 merkins and 8 pull-ups. Repeat with the following counts for each: 8, 6, 4, 2.
MARY:
Merkins and pull-ups were you Mary!
COUNT-OFF & NAME-O-RAMA
4 strong today.
CIRCLE OF TRUST/BOM:
1 Peter 2:9 – we are God’s chosen people. We are to be different than those that are not, i.e. non-Christians. Do you act differently than non-believers in your day-to-day? Would others recognize you as a follower of Christ? If you answered “No”, then you have some changes to make. If you act like two different people on Sunday and the other days of the week, you cannot be one of God’s chosen people.
ANNOUNCEMENTS:
Hardship Hill coming up soon.
RAW
THE SCENE: low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo stretch
THA-THANG:
Station work. 1 min at each station and then rotate. All while jamming to 90s tunes.
- Bent over row
- KB swing
- OH Press
- Curls
- Squats
- Calf raise
- Turkish getup
- Derkin
- Jump rope
MARY:
COUNT-OFF & NAME-O-RAMA
Tweet-E, Junk, Tailpipe, Cosmo, Wallball, Slugger, Peekaboo, Abacus, Bartman
CIRCLE OF TRUST/BOM:
Don’t be lazy. Take initiative and be a leader.
MOLESKIN:
ANNOUNCEMENTS:
Peaks and Valleys
THE SCENE: Low 60s and clear. i.e. perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Squat Walkers x 20, Line up on baseline, high skip across parking lot, 50% run back, karaoke across and back, butt kickers across, 75% run back.
THA-THANG
Mosey to playground and grab some bench. Proceed to 25s – start with 20 box jumps, then 5 Hello Dollies, 15 box jumps, 10 Hello Dollies, etc.
Mosey to pavalon. 25s: Table rows and calf raises on the steps
Mosey to back parking lot. 4 laps with 25s at the end of each lap. In middle of doing the lap, stop for 10 burpees. The 25s at the end of each lap:
Merkins/BBS
Iron Mikes (2ct)/Flutter Kicks (4ct)
Carolina Dry Docks/Squats
LBCs (4ct)/something else that I’ve already forgotten
Mosey back to AO
MARY:
Just enough time for some Captain Thors.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Do you like the mountains for the valleys, or do you like the valleys for the mountains. I heard that question some time ago. The fact is, you can’t have one without the other. Life is full of peaks and valleys. But God is with us either way. “The God of the Mountain is Still God in the Valley.” 1 Kings20:23-27. When we are stuck in a valley, God sends us F3, family, friends to help us get up to the moutain top. And being in the valley makes the mountain top all that much sweeter.
MOLESKIN:
Thanks to Worm for stepping up for the Q on Friday!
ANNOUNCEMENTS:
Hardship Hill!
Easy Breezy – Sort of
THE SCENE: Dark out, warm but not too hot
WARM-O-RAMA:
SSH, Tempo Merk, Super Marios, Suzane Somers, Tempo Squats, 5 Burpees
THA-THANG:
First:
Partner Sets: P1 Does Exercises while P2 runs a suicide then 1 lap.
Exercises: 100 Merkin, 200 BBS, 300 Squats, 400 Mtn Climbers
Then:
Cones of Dunshire: 3 burpees–>Bear crawl to 2nd cone, 6 burpees –>bear crawl to 3rd cone, 9 burpees
run a lap and rinses and repeat
MARY:
Flutter Kicks, boat canoe
CIRCLE OF TRUST/BOM:
Matthew 6:25-34
Do Not Worry
25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?
28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendorwas dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.