15 degrees, clear and COLD
Disclaimer and recognize FNG’s
Twist and Pivot x30 (IC)
Alternating Shoulder Touches x20 (IC)
Press Jacks x30 (IC)
Carolina Dry Docks x15 (IC)
Smurf Jacks x20 (IC)
2 Laps around the parking lot
Mosey to pavilion and partner-up
Park Bench Super-sets
5 Min Alternating between partners
- PAX # 1 Picnic Table Rows X 10
- PAX # 2 Bench Hops / Step up X 10
Mosey to paver pile and get 2 coupons then back to parking lot with coupon over your head
11’s w/ Coupons
- Reverse Flys – 10 Flys
- Star Jumpers – 1 Star Jumper
Bring Sally Up
Bring Sally Up – Merkins on Coupons to “Bring Sally Up”
Mosey to the bottom of the hill with coupons
Partner up again. One man runs the hill while one man does the following exercises. Continuous count between partners:
- 150 Bent over Rows with Blocks
- 150 LBC’s
- 150 Squats with Block – modify as needed
Peter Parkers – Q led
Hello Dolly – x20 (IC)
Flutter Kicks – x20 (IC)
Not so Lazy Boys – Q led
Name O Rama
Taking initiative in third F (Romans 12:2)
It was cold, but the PAX showed up in force! Great workout, great BOM, great way to start the week.
Thoughts from the BOM…
Like many of you since I started coming to F3 I have hated to miss. I have worked out off and on my whole life but have never really been as committed to anything as I have F3. This is a truly unique community and I do believe that men need to be challenged, pushed, and accountable to one another.
What I have discovered about myself is that in order to be here and get the most out of it I have to be very intentional about my preparation. We don’t just roll out of bed and show up.
- I go to bed a little earlier
- I have fewer early meetings on the books
- And now we know the cap n’ lays out his clothes the night before
But it is worth it because we have more energy for our families, our wife’s and our jobs. Not to mention the physical improvements that are being made. The improvements on the December Challenge in the spreadsheet are significant.
So think back to what you were doing before F3? The lack of doing something was having just as much of an impact just not in a positive way. For me I have realized anything that you want grow or do better at you have to be intentional. I ask myself am I being as disciplined and intentional in the other areas of my life. What I have been thinking the most about lately is the my faith.
I want to share a verse that has helped encourage me to be more intentional around growing my faith. Romans 12:2, “Do not conform to the ways of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Gods will is – His good, pleasing, and perfect will.”
To me this comes down to having an active or a passive faith. Every day we make decisions for our families, for our jobs, and for ourselves, sometimes without even thinking about it. Unless we have an active, intentional faith where we are seeking God’s will many of these decisions are influenced more by the world. We have developed discipline and have been intentional in improving ourselves with the First F and I believe God is encouraging us to have this same focus on our faith.
I would encourage us all to be more intentional this week on the third F and seek God’s guidance in the smallest of decisions and see the difference he can make.
Proton (submitted by Cap’n Crunch)