THE SCENE: Very pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Ruck a few miles down to the river at Sequoyah Park.
AMRAP for 30 min.
15 Burpee Ruck Jump Overs
30 HR Merkins w/o ruck
Lunge out and back 10yds
14 Burpee Ruck Jump Overs
30 Front Ruck Squats
Lunge out and back 10 yds
13 Burpee Ruck Jump Overs
30 Ruck Up Leg Lifts
Lunge out and back 10 yds.
12 Burpee Ruck Jump Overs
30 HR Merkins w/o ruck
Lunge out and back 10yds
11 Burpee Ruck Jump Overs
30 Front Ruck Squats
Lunge out and back 10 yds
10 Burpee Ruck Jump Overs
30 Ruck Up Leg Lifts
Lunge out and back 10 yds
So on and so forth for 30 minutes.
Ruck back a few miles to SP.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
Beautiful spot. 6.5 miles and good hard work.
ANNOUNCEMENTS:
Who needs a spartan race when you have a couple of cones
THE SCENE: The Equalizer, 5:30am, Late May. Rain, clear, spotty showers…who knows
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
some stretching of the legs and getting the body warmed up
THA-THANG:
“Virtual Spartan 5k”
5K run while stopping to do the following 20 obstacles:
-
- 10 Merkins
- 10 burpees
- 10 mountain climbers 4ct
- 10 SSH 4ct
- 10 squats
- 10 forward lunges
- 10 hand-release Merkins
- 10 tuck jumps
- 10 Inch worms
- 10 shoulder taps (per side)
Run four cones -walk fast two x3
Sprint two cones-walk two x4
mosey back to AO for dealers choice and
10 single leg squats (per side)
“10-second” 6” planks
ring of fire with jump overs and merkins
MARY:
side crunches, box cutters
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Stealing a page from G-6 and doing some star gazing while reflecting on Gods wonderful creation and blessings. Take time to concentrate on God‘s word and his blessings
MOLESKIN:
Good work from the PAX today. Saw some good hustle on the sprints
ANNOUNCEMENTS:
CSAUP
The Strength of Patience
THE SCENE: 65 and partly cloudy – good gloom for perfect sunrise
F3 WELCOME & DISCLAIMER
- NOT A PROFESSIONAL
- FREE WORKOUT – Own volition – take care/modify as needed
- CELL PHONE for emergencies
- CORONA – maintain distance, wear gloves, don’t share equipment, spit/blow nose away from others!
WARM-O-RAMA
- Projectivator x8 (good for the brain too)
- Tempo Squat x10
- Cherry PIcker x8
- Mtn Climber x10
- Tempo Merk x10
- LBAC – F/B X10/each way
- Alternating Overhead/Seal Clap x10
- Mosey to Toy Box (Recruiting Ctr)
THA-THANG:
FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper Body: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
Lap Parking Lot with CMU
2. CORE: P1 – 200 LBC (switch every 20)
P2 – 6” Leg Lift while holding CMU above head
Lap parking lot with CMU
3. LOWER/LEGS: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
Lap parking lot with CMU
DEJA-VU (from last HEAVY PT – single rounds)
o Curls x20 – FARMER CARRY (FC) TO NEXT PARKING ISLAND – Overhead Press x20 – FARMER CARRY BACK
o Lateral Step-up x20 – FC – Single-arm Row x10 each arm – FC
o Thrusters x20 – FC – Tri Ext x20 – FC
o Kettle Swings x20 – FC – Am Hammer 20x (2-ct) – FC
o Blockees x10 – FC – Curls x20 – FC
MARY: Heels to Heaven x10, Starfish x10
COUNT-OFF & NAME-O-RAMA
6 STRONG: ERECTOR, KICKFLIP, ROCKET, CHACO, SLAPPY, SNAGGLETOOTH
CIRCLE OF TRUST/BOM: Strength to Wait with Patience
May you be strengthened with all power, according to his glorious might, for all endurance and patience with joy. (Colossians 1:11)
“Strengthened” is the right word. The apostle Paul prayed for the church at Colossae, that they would be “strengthened with all power, according to his glorious might, for all endurance and patience” (Colossians 1:11). Patience is the evidence of an inner strength.
Impatient people are weak, and therefore dependent on external supports — like schedules that go just right and circumstances that support their fragile hearts. Their outbursts of oaths and threats and harsh criticisms of the culprits who crossed their plans do not sound weak. But that noise is all a camouflage of weakness. Patience demands tremendous inner strength.
For the Christian, this strength comes from God. That is why Paul is praying for the Colossians. He is asking God to empower them for the patient endurance that the Christian life requires. But when he says that the strength of patience is “according to [God’s] glorious might” he doesn’t just mean that it takes divine power to make a person patient. He means that faith in this “glorious might” is the channel through which the power for patience comes.
Patience is indeed a fruit of the Holy Spirit (Galatians 5:22), but the Holy Spirit empowers (with all his fruit) through “hearing with faith” (Galatians 3:5). Therefore Paul is praying that God would connect us with the “glorious might” that empowers patience. And that connection is faith.
Devotional excerpted from Future Grace, page 169
MOLESKIN:
That Flora 1-2-3 was murder! Lots of good moaning and mumblechatter…
ANNOUNCEMENTS:
ROCKET ON Q NEXT TUESDAY, SLAPPY ON THURSDAY FOR HEAVY PT
Word to Ya Moms
THE SCENE: Mid 60’s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Arm circles x 10 each way
Hillbillies x 10
Burpees x 5
Lunges x 5
Merkins x 5
BBS x 5
Squats x 5
THA-THANG:
Drop BOMBS on this side the park.
5 targets on the loop. Run and drop BOMBS. Run and drop BOMBS. Etc.
B Burpee 10
O Lunges 15
M Merkins 20
B BBS 25
S Squats 30
MARY:
B O M B S
COUNT-OFF & NAME-O-RAMA
14 including 2 FNGs Kipper and 3Rivers
CIRCLE OF TRUST/BOM:
The bombs in our lives fall on our heads and attempt to blow us to pieces. We here at the Bomb Shelter have an circle of protection from the destruction. Through our bond of sweat and pain we support each man and lift them out of the ashes when it all becomes too much.
MOLESKIN:
Fun!
ANNOUNCEMENTS:
Quarter Mile Bucket O Fun
Damp and humid
F3 WELCOme & Disclaimer
Warmarama- 21’s, Cherry Pickers x 10 IC, Grady Corns x 50 IC, Annie’s x 10 B IC, Danny Do Legs (Annie’s using legs instead) x 10 B IC, lunges x 10
THA-THANG:
Mosey to Marathon station
- Partner up and run, stopping every 1/4 mi doing 5 Burpees, 10 Merkins, 15 BBS. On return to AO change to 5 Man makers, 10 Bobby Hurley’s and 15 Bonnie Blair’s. This made the return run much slower as all our legs was achin’
- Fast Bernie to AO
- Mary: Gas Pumps x 15 IC, crunchy crabs x 15 IC B, Flutter Kicks x 20 IC
COUNT-OFF & NAME-O-Rama-
11 HIMS : Mr. Wedgie, Fast-n-Easy, A-Rod, Fob, Herbie, Biohazard, Oscar, Soy Sauce, Dr. Feelgood, Natty, Simmons
CIRCLE OF TRUST/BOM:
Words of appreciation and kindness to others are often forgotten. We must remember to show this appreciation to others for acts of kindness and influence. In turn, be that influence on those where opportunity arises. Don’t expect anything from it, just do it selflessly as Jesus taught
Moleskin: prayers for Natty’s mom’s in grieveing the loss of her husband, for Soy Sauce as he works through some tough times and for Lifetouch, as well as Simmon’s associate pastor who is going through CA Rx.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.