Fitness. Fellowship. Faith.
THE THANG:
Murph
MARY:
No
ANNOUNCEMENTS:
Also No
COT:
Never out of the fight! :muscle:
THE THANG:
Line up and mosey to the spot with the leader falling off and doing 2 burpees
Drills around our circuit: shuffle, high knees, high heels, and skipping
12 station circuit 45 seconds at each station running all stations and stopping at the next.
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges
Run the stairs
Pull ups x 5
Merkins x 10
Run the stairs
Squats x 20
Rinse and repeat :repeat: x 3
Mosey to the large lot for Striders.
Jailbreak to the flag
MARY:
No time
ANNOUNCEMENTS:
Hardship Hill on Monday
COT:
2 Timothy 1:7
“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”
At church we’re going through a study called soundtracks. 🔈
What you see impacts what you hear 👂
What you hear impacts what you think 💭
What are the soundtracks in our lives?
Neither negative or positive situations or thoughts 💭 should take you away from God.
We need to learn and adjust the volume on the soundtracks in our lives.
Turn down 👎
I am abandoned
Turn up ⬆️
I am loved and chosen
Turn down 👎
I am a failure
Turn up ⬆️
I am more than a conquerer
Turn down 👎
I am not good enough
Turn up ⬆️
I am a son of God the most high!
Turn over worry and fear to the Holy Spirit.
Be a Victor not a Victim!!
THE THANG:
– Mosey to CMU pile and stop for some Rocky Balboas along the way
– CMU Island Dora in top lot
– HIM1 stays at start and does following exercises while HIM2 moves to islands
– Round 1: CMU kettle swings
– Round 2: CMU deadlifts
– Round 3: CMU squat thrusters
– HIM2 works through islands
– Island 1 (10 reps): R1 wide merkins/R2 Carolina dry docks/R3 no cheat merkins
– Island 2 (20 reps): R1 big boy sit-ups/R2 flutter kicks/R3 Freddy Mercurys
– Island 3 (30 reps): R1 SSH/R2 Bobby Hurleys/R3 lunges
– Rinse and repeat with HIMs swapping to do all exercises
– Visited islands together as a total group
MARY:
– Howler Monkey circle
– Michael Phelps and overhead arm stretch
– Cherry Pickers
– Groin stretch and Willie Mays Hayes
– Downward Dog and Cobra
– Superman/Banana
ANNOUNCEMENTS:
HH on Monday
COT:
– Brief history of Decoration Day and Memorial Day and it’s meaning
– Remembering those who gave the ultimate sacrifice to preserve our freedom
– Jesus also established a memorial service in the upper room with the disciples
– Communion is an opportunity to reflect on Christ’s sacrifice that has set us free from the bondage of sin
– Remain humble and grateful for all that have laid down their lives in love
THE THANG:
1. Mosey to the recruiting center
2. Grab a block and carry to the movie theater stairs
3. Deck of cards
1. Take turns flipping a card
2. Do reps per number on card
3. PAX assigned suits exercises
1. After each PAX had a turn flipping a card, run up and down the stairs
2. Pick new exercises for the suits
MARY:
Burpees on the way back to the shovel flag
ANNOUNCEMENTS:
– Family workout on May 25
– Hardship Hill on May 27
COT:
The past 10 months have been very stressful and busy at work, but I’ve been able to rely on my brothers at F3. They’ve been dependable, encouraging, and at Shield Lock they’ve helped me through tough times.
This workout also illustrated their help as together we led the workout. Each PAX helped by picking exercises for the suits on their turn. I am honored and grateful to be a part of F3 at The Project.
The Burpee Buy-In: 50 burpees of 5 minutes, whichever comes first.
Indigenous peoples’ run up to the colisseum. Micro Barkleys with Casey Kasem style burpees and BBS. The numbers keep getting smaller, and the hits keep getting bigger.
Woodpecker sent a letter to the mailbox asking the age old question: how many burpees does it take to perfect the human soul? It’s a good question, and I wish I could take a nap this morning.
COT: You have to live with your mind every day for the rest of your life. Make it a mind you want to live with. You choose what to fill it with.
