Fitness. Fellowship. Faith.
Founding AO
We toured Beaufort and ended up on a draw bridge that had a boat coming. The bridge swiveled and we did monkey humpers at the cars stuck on the bridge.
Lots of interesting exercises with chairs, swings, and chains on the sea wall.
Sparky was the actual Q today
THE THANG: Bernie Baby Everest, 5 burps. Jog down cardiac. 5 burps. High knee skip. 5 burps, karaoke 5 burps. Jog. 5 burps. Karaoke. 5 burps high knee skip 5 burps jog 5 burps. Bernie. 5 burps
Arrive at New Amphitheater.
3 groups. Run. Core of choice. Runners pick the next group round and round we go.
Jog to Pavalon
MARY:
Wall sit
Ball(s) to the wall
Few rounds
ANNOUNCEMENTS: welcome Garbage Plate from Richmond, VA and FNG Fois Gras
COT: Fear of the future. Our response needs to be hard work and discipline together to strengthen ourselves and each other for hard times ahead. Grateful for F3 providing the foundation.
THE THANG: 2 rounds of a rotating 1 minute AMRAP. We laid out 10 exercises in a circle, each pax did the exercise for one minute, rested 15 seconds and then we all went clockwise and did the next exercise. 2 rounds of 10 exercises with a little mosey after each round was completed.
MARY: Boat/canoe
COT: Unanswered prayers may be good preparing you, turning you into fertile soil, for the seed he has planned for you.
THE THANG: Battle buddy up. Roll the dice and do the corresponding workout with your buddy
1 3 rounds of parking lot suicides and 10 CMU thrusters
2 Catch me if you can with 10 Merkins/Bernie around all the paver lots
3 3 rounds of 12 each butt touchers, table rows, step ups and run one lap
4 3 rounds of 20 (D)Irkins, 10 box jumps, 20 4 ct LBC’s
5 Bernie up Baby Everest, jog down, 10 man makers, repeat for 3 rounds total
6 Up the Tail of the Dragon two times, change mode of transport at each light pole – Bear Crawl, lunge, broad jump
MARY: Boat/canoe. Big wheel. Heel touches. Side crunches
ANNOUNCEMENTS: PM group is working out at 9 am on July 4th.
COT: Being a good example is not good enough these days, you gotta use words to lead.
THE THANG:
Circuit with 45 second stations we ran and did drills between each station.
Stations:
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges
Burpees, Drills, Burpees
Shawn T’s
Mosey with person in front falling off for 2 burpees to the playground :playground_slide: for 10 pull ups.
Mosey back to the flag with the 6 snaking their way to the front of the line.
MARY:
ANNOUNCEMENTS:
UnCOVEred July 13th
COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.
Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!
Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.
Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.
Be “Blissfully Unsatisfied!” Brothers!
”Take delight in the Lord, and he will give you your heart’s desires.“
Psalms 37:4 NLT
