THE SCENE: Partly cloudy 65 degrees F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Over head clap x 40 IC
Imperial Squat Walker x 15 IC
SSH x 30 IC THA-THANG:
Jelly Legs: Mosey to hill
R1: Hold Squat for 10 sec; 10 squats; run up hill; 2 burpees
R2: Hold Squat for 20 sec; 20 squats; run up hill; 4 burpees
R3: Hold Squat for 30 sec; 30 squats; run up hill; 6 burpees
R4: Hold Squat for 40 sec; 40 squats; run up hill; 8 burpees
R5: Hold Squat for 50 sec; 50 squats; run up hill; 10 burpees
Merkin Hill:
Bottom of hill 10 merkin, top of hill 9 merkin
Bottom of hill 8 merkin, top of hill 7 merkin
Bottom of hill 6 merkin, top of hill 5 merkin
Bottom of hill 4 merkin, top of hill 3 merkin
Bottom of hill 2 merkin, top of hill 1 merkin
Mosey back to AO
MARY:
8 Count MM x 10
flutter kicks x 20 IC
8 Count MM x 10 COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My son broke a window playing baseball. I got mad about it and cleaned it up. As I was cleaning it up the thoughts of my childhood and the many things I broke, burned, blew up, destroyed, etc. came to mind. It gave me the wonderful opportunity to apologize to my son for getting mad and to remember my example to my sons. Yes, they will break things we love and can’t really afford to fix many more times, but it is always a chance to grow and to help them grow through easy lessons (broken window) to the hard ones…which I know are coming. MOLESKIN:
ANNOUNCEMENTS:
Powell High School 5K Saturday May 4 at 3pm
THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH 30x IC
Tempo Squats 10x IC
LBAC 15x IC Forward & Backwards
THA-THANG:
Mosey to the long front parking lot
Bear With Me
Bear Crawl & Exercises
10-yard Bear Crawl
20 Air Squats
10-yard Bear Crawl
20 push-ups
10-yard Bear Crawl
20 ruck curls
10-yard Bear Crawl
20 4-count flutter kicks
10-yard Bear Crawl
20 4-count mountain climber
10-yard Bear Crawl
Hold plank until six catches up
10 Burpees
Repeat Bear Crawl & Exercises
Mosey around inner parking lot
Repeat Bear Crawl & Exercises
5 Manmakers IC
Sandbag Toss down the parking lot Indian run style
1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
Repeat Bear Crawl & Exercises
Mosey around inner parking lot
Lunge to AO
MARY:
Flutter Kicks 20x IC
Captian Thors to 6 BBS & 24 Hammers
Dealers choice:
Simmons: Box Cutters 20x
Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
Boat Canoe to finish with:
Moroccan Night Club in Canoe 2x
James Bond at the finish
COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers CIRCLE OF TRUST/BOM:
As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.
MOLESKIN:
Jordan Peterson – Talks about Men in the church
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Overcast, 46°F, Feels like 42°F, Humidity 80%, Wind 8mph from SW – by Klimat.app F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH 25x IC
Cherry Pickers (slow for stretch) 5x
Little Baby Arm Circles 15x IC Forward & Reverse
Merkins 10x OYO
THA-THANG:
Mettle Forger WOD
Buy in: 100 Burpees
Part 1: (complete reps in any order)
100 Dips
100 Squats
100 Mountain Climbers 4ct
100 BBS
100 Flutter Kicks 4ct
1 Mile run
Part 2: (complete reps in any order)
100 Merkins
100 Handstand Merkins (instead of pull-ups)
100 Lunges
100 Hammers
1 Mile run
MARY:
No time for mary. COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sometimes we need help to get through tough situations. Family is there for us no matter what, but sometimes family is more than just blood relations. Even Moses needed help to hold up his staff for the Israelites to win the battle, even with God on their side. Trust in your family and your chosen family to lift you up when needed.
MOLESKIN:
ANNOUNCEMENTS:
May 4th – 5k race at PHS at 3pm – https://runsignup.com/Race/TN/Powell/RunforthePanthers5k#
Workday at Fountain City Park to install a Buddy Bench and a Hopscotch court at 8:30am. Bring any tools you have to help with the installation.
THE SCENE: 57 and beautiful F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Baby arm circles ⬆️⬇️
Micheal Phelps
Tempo merkins
SSH
Susanne Summers
THA-THANG:
4 corners 10 laps each lap exercise changes repeat exercise at each corner
1,6 Burpees/Merkins
2,7 BBS / LBCrunches
3,8 MTN C / Plank Jacks
4,9 Squats / SSH
5,10 ManMakers / PeterParker Merkins
yup, lap 5 and 6 were absolutely horrible
MARY:
Ring of Fire 🔥
Capt. Thor
COUNT-OFF & NAME-O-RAMA
10 HIMs killed it CIRCLE OF TRUST/BOM:
Embrace the unknown and find value in patience and understanding MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
