Fitness. Fellowship. Faith.
THE SCENE: The weather couldn’t have been better. Beautiful brisk morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some Motivators and Merkins to start the morning.
THA-THANG:
Simple yet effective workout. Some running with Merkins, Squats, Lunges, Pull Ups, Dry Docks and Mountain Climbers mixed in.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We had a little talk about Chris Norton and the ability of humans to overcome great obstacles with a little help from the Man himself.
THE SCENE: 25 degrees “a dry cold”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch Toes – 20 count; Cherry Pickers IC x 5; Sumo Squat and Hold – 20 count; Tempo Squat IC x 5; Rockettes IC x 5; Tempo Merkins IC x 5; Motivators beginning at 4; CMU farmer carries, alternating hands, all the way to base of Matterhorn
THA-THANG:
Partner Up. One partner completes the prescribed number of reps for the “A” exercise while the other partner goes AMRAP on the “B” exercise, then they switch. Once each partner has completed 3 sets of each exercise they head up Matterhorn together (detail below).
Round 1 – [A] Squirrel Press x 10 (detail below) / [B] Side Straddle Hops
Round 2 – [A] Over The Top Merkin x 15 / [B] Reverse Lunge
Round 3 – [A] CMU Deadlift x 15 / [B] Switch Climbers
* “Squirrel Press” – holding your CMU a with bicep curl grip – perform perfect squat form to the low position, curl, stand up, curl, overhead press = 1 rep
** Matterhorn – run uphill to the first set of cones (bottom of pull-up area); turn around and Bernie to the second set of cones (top of pull-up area); turn around again and run to the third set of cones at the summit. Each partner completes 5 burpees at the summit, then heads back down in the same manner. Q recommends a walking Bernie on the downhill section.
*** Early finishers head back up Matterhorn to meet the Six before beginning the next round
MARY:
Cleaned up debris from a fallen tree limb that was blocking the road near the marina entrance and challenged ourselves with a variety of CMU carries on the way back to the AO
COUNT-OFF & NAME-O-RAMA
8 men accounted for. Thank you to Mayberry for helping the Q remember to do the Name-O-Rama
CIRCLE OF TRUST/BOM:
2 Chronicles 7:14 – If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land.
MOLESKIN:
One of my favorite verses. Stop trying to fix things on your own. You can’t. And stop being deceived by the thought that other people need to change their ways so that the world can get back on it’s axis. Seek God, pray, and repent. He will meet you right where you are, and he will heal your land.
ANNOUNCEMENTS:
THE SCENE: While cold, I only saw two face coverings and 1 pair of mittens
F3 WELCOME & DISCLAIMER: Did this.
WARM-O-RAMA:
Standard Blindside-y Warmup things were done (included 5 Burpees on your own 2x)
THA-THANG:
3 Stations. 4 Groups. Bump-n-Run Time!
Round 1: Complete “Kraken Lap” in between each exercise. Each station was done once.
5 Burpees on your own after Round 1
Round 2: Go straight from one station to the next, bumping that group to the next station. Two times around.
5 Burpees on your own after Round 2
Fellowship Mosey to the Tennis Court.
11s Sideline to Sideline. Squats and Merkins (Mix in Wide, Diamond, and other types of Merkins)
Fellowship Mosey to AO
5 Burpees on your own
((25 Burpees as a result of there being no Shovel Flag at the AO this morning))
MARY:
SWB → Stretching with Blindside
COUNT-OFF & NAME-O-RAMA
9 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:
The New Year is a great time for resolutions, reinventions, and the start of new routines, diets, and commitments to exercise. I spent Saturday doing attending TruckStop, a PreRuck at Asylum, the Beatdown at Asylum, and the Polar Plunge in Townsend. After all of that, I still only made 3 small little tally marks in my accountability journey for 2022. It seemed like a whole lot of work for 3 little lines in my 50-page notebook. We are less than a week into 2022, do not let The Disrupter mess with progress. Do not let The Disrupter turn you away from your goals for one mistake, for one setback.
THE SCENE: Rain has moved on. Ground wet. Chilly. Foggy.
F3 WELCOME & DISCLAIMER: Done and Done. No, the phone won’t be used to order breakfast. It is for emergencies only.
WARM-O-RAMA:
SSH IC x15 | LBCs EW IC x10 |Little of This, Little of That | Tempo Squat IC x5 | Cherry Pickers IC x5
THA-THANG:
Grab a CMU and line up for a “Colonizer Run”
Colonizer Run: Opposite of an Indian Run. Men line up and walk while completing an exercise. The frontman drops off to the side and does CMU Merkins until the PAX passes by. Once the last man passes, the first man yells “Back” and rejoins the line as the new frontman drops off. First-round = curls while walking. Second-round = Rifle Carry. Repeat until getting to the bottom of Dwayne’s Hill
Partner up. One partner runs up the hill and around Dwayne “The Rock.” The second partner starts on the exercise list. Reps are cumulative.
Returning to the AO:
One partner Farmer carries both CMUs while the other does 5 4-ct. SSH, 5 2-ct. Shoulder Taps, & 1 Burpee then sprints to catch up to partner. Repeat until back to the CMU Pile/AO
MARY:
Stretching out those arms and shoulders!
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs; Gus from Memphis (sort of) downrange.
CIRCLE OF TRUST/BOM:
I have been struggling during this holiday season with my mental, emotional, and spiritual strength. I have struggled with routines, home life, etc. I have also been getting more and more into the F3Nation podcasts and all the information that the Nation puts out (blogs, books, etc.). I highly suggest getting onto Twitter and looking through all of the F3Nation Leadership and other regions’ leaders to get TONS of wisdom.
I wanted to focus on the 8-Block. It is a practice of writing down and putting all of the important things in your life into a visual medium.
The 8 Blocks are 1. Concentrica (who is most important in your life) 2. Third F (what are doing to help with your faith journey) 3. Second F (Who are you focusing on?) 4. First F (Tracking your fitness goals/journey) 5. Jester (What is holding you back?) 6. Mental Sharpness (What are you consuming to make you better? What movies/TV are you spending time with? What are you reading/listening to? etc.) 7. Date Night (How are you “dating” your M? How are you spending time with your 2.0s?) 8. ALR (Ask, Listen, Remember. Who can you reach out to in need? Who can you get as a mentor? Who can you Mentor?) Below are a couple of links. One to a pdf of the 8-Block and one to the F3Nation Podcast “Stuff Worth Trying” where the 8-Block is explained (much better than it is here).
I used the 8-Block this week to refocus my life going into the new year. It has allowed me to put on paper (and pasted into my journal) my focus for 2022. I provided hard copies for the PAX in attendance, it’s hard not to be a teacher sometimes.
MOLESKIN:
Stuff Worth Trying F3Nation Podcast
ANNOUNCEMENTS:
Truck Stop New Year’s Day workout at the normal time (6 am)
Asylum Sat AM workout at 8:30 am
Polar Plunge at noon New Year’s Day
CHECK SLACK!
THE SCENE:32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 10x count squat
1 burpee
5 Cherry pickers
50 SSH
THA-THANG:
Mosey to the base of Matterhorn and partner up. We will do a DORA excursive at the base while the partner runs up to the top of Matterhorn and does 10 merkins
we got about 15 minutes into man makers, and I audibled.
Fellowship mosey back to the AO
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
remember when we don’t want to keep on being steadfast remember our savior was steadfast in our place all the way to death.
ANNOUNCEMENTS:
Christmas party tomorrow is the deadline