THE SCENE: 41 and windy
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
- SSH x20 (IC)
- Cherry Pickers x5 (IC)
- Little Baby Arm Circles (IC) x10, both forward and reverse
- Dive Bombers x5 (IC)
- Squats x10 (IC)
- 30 seconds on your own
THA-THANG:
Mosey to the quad.
Ghostman Baseball -Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.
- First Base
- 15 Merkins
- Big Boys at Home
- Second Base
- 30 Smurf Jacks
- American Hammers at Home
- Third Base
- 5 Burpees
- Flutter Kicks at Home
- Home Plate
- 30 Squats
- Plank at Home
Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb
- Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)
Mosey to parking lot west of the flag.
- Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
- Split back into same two teams from baseball.
- One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
- Round 1 – Squats
- Round 2 – LBCs
- Round 3 – SSHs (single-count)
MARY:
PAX choice for a few rounds to finish out
COUNT-OFF & NAME-O-RAMA
12 total – 6 Bootcampers and 6 RUSHers
CIRCLE OF TRUST/BOM:
It’s been right at one year since I led my first F3 Q. Over that time, several things have changed in my life. I’m now a father of 3. I’ve changed jobs. Despite the changes in my personal and home life, F3 has been a constant steady source of encouragement, wisdom and physical strengthening.
I’ve participated in a convergence at JUCO, a CSAUP at The Asylum, Brolympics, and a memorial Q for Cardinal. Every one of these events was a ton of fun, but there’s something deeper just below the surface if you take a minute to pause, look for, and appreciate it.
Each of you here has that thing within you and I know it because you are here this morning. You set an alarm, you got up and drove here when most people are still in bed. You were intentional.
Intentionality is one of the things F3 has given me over the last year. I’m by no means perfect but I’m better than I was before.
My challenge to you this morning is to pick one part of your life and be more intentional in pouring into it the rest of the week. It could be your marriage, a friendship, your children or maybe even a hobby for yourself. Whatever it is, be intentional because that’s how change is made and that’s how we get better.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
3/18 – Painting for Cardinal’s widow
4/14 – Escape From Haw Ridge (pre-order a shirt by 3/10 if you want one)