Fitness. Fellowship. Faith.
THE SCENE: Possibly the best summer morning ever.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stuff
THA-THANG:
You should have been there
MARY:
We skipped this because the other part you missed took to long.
COUNT-OFF & NAME-O-RAMA
We named squeeze
CIRCLE OF TRUST/BOM:
Some personal stuff
MOLESKIN:
We missed a lot of guys who are on travel or injured.
ANNOUNCEMENTS:
Convergence at JUCO this weekend.
THE SCENE: Warm, yet cool morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching with SSH mixed in.
THA-THANG:
36 of Everythang with a lap around the island every time
Merkins, Wide Merkins, Close Merkins, Dry Docks, Lunges, Side Lunges, Squats, Superman, Skaters, Flamingos, Calf Raises and LBC’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its been almost 5 months since I’ve been able to really join you men. Something has been missing in my life and its been F3 this whole time. Glad to be back in the gloom with all of you.
ANNOUNCEMENTS:
Don’t forget the convergence on July 2nd. Please sign up if you are attending. Also, Earmuffs is going to be a grandpa. Blindside is working on the Dr. thing and pray for Sarah.
THE SCENE: Balls hot…and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 21
Cherry Pickers IC x5
This and That
THA-THANG:
Partner, CMUs alternate curls and tris in the way to Thunderdome
DORA: 1 rep it out, the other takes a lap
400: Double CMU calf raise
200: squats, sumo squats, squrls, lunges
100: Thrusters, Dry Docks, Flamingos
1 burpee after each lap (10+ per guy)
3×5 Burpee breaks
overhead CMU carry back to AO
MARY:
Built in
COUNT-OFF & NAME-O-RAMA
Jagged Pill, Goat Dish, Frosty, I-beam, ShuttleCock, Waxjob, Trunk, Snitch, Mudpuppy, La-z-boy, Ribbed, Excitebike
CIRCLE OF TRUST/BOM:
Community is a necessity. My M and her Bible study are doing an entire study on how to “finds your people.”
For HIMs it’s much easier. To have community you have to put yourself out there for sure. Like Ms. Lippy taught you, if you want to have a friend, be a friend.
More than anything, you can’t have community without BEING THERE. Be present, be involved. Post. Sign up to Q. Take the flag for a spell.
MOLESKIN:
I was dog tired before we started, and lying in a ditch tired when we were finished. Thanks to the men for the push
ANNOUNCEMENTS:
Convergence.
THE SCENE: Great morning for a workout! Not hot, but on the humid side
F3 WELCOME & DISCLAIMER Done and done adequately
WARM-O-RAMA:
SSH IC x20 | LBAC IC x10 each way | Little of this; Little of that | Tempo Squats IC x10
THA-THANG:
Grab a CMU and Fellowship Mosey(TM) to Skatepark. Place at the other end and return for “100 Down”
Starting with 100 Reps, do each exercise the number of reps indicated, Mosey to your CMU after each exercise and do 10 Squat Thrusters
MARY:
5+ mins of PAX-lead Mary –> Flutter Kicks, American Hammers, Merkins, Cherry Pickers
COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs –> Aladdin, Earmuffs, Zack Attack, & Blindside
CIRCLE OF TRUST/BOM:
Last Thursday, the Church celebrated the Feast of the Ascension, marking the end of the time Jesus spent on Earth after the Resurrection. In Acts, the Apostles watch Jesus ascend into the heavens & kept staring up at the sky. Those passing by noted that they don’t need to keep watch, Jesus will return the same way. Like the first Apostles, we don’t need to stare at the sky awaiting Jesus’ return but put our focus on the world and all the good we can do.
MARY:
A Ring of fire with hello dollies. Then LBC’s, Peter Parker’s, imperial Walker’s, imperial squat walkers.
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:
Ask the pax what do they spend their time on, What is important that you work for? for all those things…
You can do better.
MOLESKIN:
great to be back at the Dog Pound!
ANNOUNCEMENTS:
july 2nd convergence at JUCO. Shamrock flag pass wed, June 11th kickball tournament