THE SCENE: 70°F, partly cloudy but dry
F3 WELCOME & DISCLAIMER
THA-THANG:
Beachbody Yoga Studio: Yoga for Runners with Ted (not Mr. Ancelet)
COUNT-OFF & NAME-O-RAMA
2- Pusher, Archie (QIC)
MOLESKIN:
I had a typical boot camp workout planned but no one had arrived by 5:35 so I audibled to yoga on the soft surface of the playground area. Pusher showed up a couple minutes into the video.
Category: Asylum AM
Founding AO
Soot Summer Special
THA-THANG:
3 Rounds of Four Stations (Dealer’s Choice between station):
- Push-up Ring of Fire
- Medicine Ball Chest Pass + Burpee Chain
- Squat Ring of Fire
- Exercise Dice
1 lap Indian Lunges around parking lot
COUNT-OFF & NAME-O-RAMA
28
CIRCLE OF TRUST/BOM:
Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)
Don’t sink the ship
THE SCENE: Weather perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on base line
High knees to one end and back
Heels to butt one end and back
Skip to one end and back
50% sprint one end and back
100% sprint one end and back
THA-THANG:
mosey to the river walk.
- route 66
- 5 Burbees
- 10 Big boys
- 15 star jacks
- 20 merkins
- 25 mountain climbers
- 30 squats
Repeat 3 times
mosey to cardiac
Backwards run to the 1st turn
Bear crawl to the 2nd turn
Sprint to the hill
repeat 2 times
Top of the hill one last round of:
- 5 Burbees
- 10 Big boys
- 15 star jacks
- 20 merkins
- 25 mountain climbers
- 30 squats
MARY:
COUNT-OFF & NAME-O-RAMA
28 strong
CIRCLE OF TRUST/BOM:
Do not neglect areas of your leadership and don’t sink the boat.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Sizzlin
THE SCENE: Sunny and warm with high in upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle hops, 10 Burpees, 10 Plank reaches (to count of four), 10 Windmills, 10 Baby to Wide Arm Circles Forward and 10 Backward.
THA-THANG:
Mosey to stop sign on northeast side of Admin Bldg. 20 American Hammers, 20 Hello Dollies.
Mosey to alley way that dead ends at north of Admin Bldg. Stop where bricks are lined up near shade tree. We will do Dora’s with partner running to dead end, doing 10 decline merkins there, and running back. Meanwhile other partner is doing exercises with bricks. Partners switch off when running partner gets back. These are the exercises:
100 Overhead Presses, 100 Curls, 100 Rows with bricks on each side, 100 Neck Drops, 100 Squats with bricks over head, 100 Wings forward, 100 Wing drops, 100 Wing raises.
Mosey to Trail that begins by Northern Parking Lot. We will lunge to first light, run next four, etc. until we reach road that leads out northern gate of park.
Mosey on perimeter trail until we are at bottom of Mt. Everest. 20 Box Cutters. Then run to top of Mt. Everest.
Mosey to AO.
MARY:
Hello Dollies.
COUNT-OFF AND NAME-O-RAMA:
Nine men. No FNG’s.
CIRCLE OF TRUST/BOM:
The song “No Hard Feelings” by the Avett Brothers is one that we can learn from as humans who are prone to have anger toward those who have hurt us or jealousy toward those who one up us. In the song, the authors talk about how holding on to the anger and jealousy doesn’t lead to good for anyone – rather the feelings distance us from those we have the opportunity to get to know and love. They lead to fear and destruction.
There is a beauty and poignancy to the song as the narrator looks toward death: “When my body won’t hold me anymore and it finally lets me free – will I be ready?” He looks toward a time of possibility in that death, a time “when the jealousy fades away and it’s ash and dust for cash and lust – and it’s just halleluhah” He wonders whether he “will join with the ocean blue or run into the savior true – and shake hands laughing. And walk through the night, straight to the light, holding the love I’ve known in my life – and no hard feelings.”
The narrator glimpses at death from the standpoint of one who has cast judgement and bitterness aside:
“under the curving sky, I’m finally learning why it matters to me and you. To say it and mean it too. For life and its loveliness and all of its ugliness. Good as its been to me, I have no enemies . . . I have no enemies . . . I have no enemies.”
How incredible it could be if we could really say that. What release and joy it would bring us. To say, when our “body’s won’t hold us anymore” that “I have no enemies.
So, to be true HIM’s, we need to get rid of our “Hard Feelings.”
D-Day Memorial Beatdown
THE SCENE: Cool but not cold
F3 WELCOME & DISCLAIMER
“Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I will be your Q this morning”
“I am not a professional & you are here on your own volition – which means I don’t know any injuries you may or may not have.
– As every morning – safety is always number one – if you need to modify any of the exercises we do this morning – do it, you will not be looked down on and I cannot make that more clear.
– You will leave a better man than when you woke up this morning – if you’ve ever been to F3 you know this – no man left behind – no man left the same
– HOWEVER What you do in the next 45 minutes is up to you. That is the only thing you have control over. You’re here.
– Just like June 6th, 1944, you’re not here for you, you’re here for them (all pax)
– Dwight D. Eisenhower called the D-Day a crusade in which, “we will accept nothing less than full victory.”
– That’s our thesis this morning. “
1) Lock in & Be loud (when we do a cadence – sound off like it’s the last breath you got)
2) DFQ: Don’t Freaking Quit. Don’t Quit on yourself – don’t quit on the men around you.
WARM-O-RAMA:
SSH: 20 x 4 (in cadence)
Cherry-Picker: 10 x 4 ( in cadence)
Half-Burpee: 10 x 4 (in cadence)
– 1) drop down to plank
– 2) bring legs in
– 3) push legs out
– 4) back up to stand
Merkin: 20 x 4 (in cadence)
Flutter Kick: 20 x 4 (in cadence)
Baby Arm Circles: 12 x 4 forward & 12 x 4 backward
SSH: 10 x 4 in cadence
THA-THANG:
- Mosey to Cardiac Hill
- Take the baby hill as a team
- Cardiac Hill (3+ charges)
- Mosey down Cardiac
- Identify key points of contact
- Gather at bottom fo cardiac
- Q identifies ways to get up cardiac (path or rough it)
- CHARGE 1
- Sprint to clearing
- Battle buddy drag halfway up the hill – switch
- Spring to top
- hold plank
- 10 – 1 count merkins (UP-DOWN)
- mosey back down Cardiac
- 15 SSHs in Cadence led by PAX members
- CHARGE 2
- Sprint to clearing
- Army low crawl up to point of contact (tree)
- Sprint to the top
- hold squat until 6 recovers
- 10 – 1 count merkins (UP-DOWN)
- Mosey back down Cardiac
- 15 SSHs led by PAX members
- CHARGE 3
- Sprint to clearing
- Army low crawl or bear crawl to point of contact (tree)
- sprint to top
- hold plank until 6 recovers
- 10 – 1 count merkins (UP-DOWN)
- EXPECT THE UNEXPECTED \\ REACT & ADAPT
- Mosey back down Cardiac
- 15 x 4 SSHs led by PAX members
- CHARGE 4
- Sprint to the top full-ass, not half-ass
- hold plank until 6 recovers
- 10 x 4 SSHs led by PAX members
- 10 – 1 merkins (UP-DOWN)
- EXPECT THE UNEXPECTED \\ REACT & ADAPT
- Mosey back down Cardiac
- 15 x 4 SSHs led by PAX members
- CHARGE 5
- Form 2 lines
- American Indian Run to the top
- Mosey back in 2 lines to AO
- Mosey down Cardiac
- ABS
- American Hammers (duh)
- Flutter Kick
- Hello Dolly .
COUNT-OFF & NAME-O-RAMA
DogBite – Cozmo – Worm – Pringle – Snitch – Walkabout – Cheatsheet – CatGut – Mr. Jinxy – Redo – Cap’n Crunch – Pfeiffer- Ratchet – Proton – Carney – Ribbed – Fabio – AAA – Gibbler – Compost – Bunny – Savannah – Wallace – Hottub – Possum – SlimShady – Shocko – Dreamer – Woodshack – LightsOut – Butterfly – CodeBrown – Umbro – Steam
CIRCLE OF TRUST/BOM:
Gen. Dwight D. Eisenhower encouraged Allied soldiers taking part in the D-day invasion of June 6, 1944, reminding them, “The eyes of the world are upon you,” before they embarked on ” a great crusade.”
– it is so hard for us to remember how much has been sacrificed for us to be able to do this today. Think back to when you were 18 & idk what you were doing but I bet it wasn’t jumping out of a boat with bullets flying by your head and into your buddies.
– I think Eisenhower’s reminder of the eyes of the world are upon you still ring true for us today though. As Christian men – Men of Impact – the eyes of the world absolutely are on us and we are without a doubt on a crusade. Keep fighting the good fight and keep the faith. Like I said before you are better men than when you showed up this morning – and none of us would be here without the other.