TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
6 exercises to improve mental toughness:
1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
4. Ruck – put a heavy pack on and go walk for hours.
5. Farmer carry – pick up some heavy shit and go for a mile walk.
6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.
MOLESKIN:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.
Category: RAW
Millennial’s Can’t Jump Rope
THE SCENE: 60’s & clear
F3 WELCOME & DISCLAIMER
Quicker than normal…running late!
WARM-O-RAMA:
SSH x 20 with increasing speed
THA-THANG:
8 stations set up in front of the outhouse. 2 minutes at each station then rotate to the next. The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope! All this while Lynyrd Skynyrd played blissfully in the background….good times.
- Curls (30, 25, 20 dumbbells)
- Squats (60 sandbag)
- Calf Raises (40 sandbag)
- Kettlebell swings (35, 40 bells)
- American Hammers (assortment of plates…can’t remember exact weights)
- Mr Spectacular (15 dumbbells or 30lb ruck plates)
- Overhead Press (20 ruck plate x 2)
- Jump Rope
MARY:
Nada
COUNT-OFF & NAME-O-RAMA
8 strong. Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman
CIRCLE OF TRUST/BOM:
Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary. Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.
MOLESKIN:
Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area. Shooter eventually resorted to air jumping, with fancy tricks!
ANNOUNCEMENTS:
Hardship hill coming up. Sign up for a team.
Sand Clerks, Stocky Balboa and other assorted randos
THE SCENE: 39° and chilly
F3 WELCOME & DISCLAIMER
Today this included “I’ve never used a timer before“ and “I take no responsibility for this random Apple playlist“
WARM-O-RAMA:
Stretch what you want while the Q explains the stations.
THA-THANG:
.Ratchet Squat curls (lateral elbow, medial knee – 30lb or CMU
The Thinker – lunge, curl outer arm, tricep extend inner arm – 20lb
Stocky Balboas – weighted Rocky’s
– 35s or CMU
Sand Clerk – Sandbag clean and jerk
French Military Squats – (surrender first!)
– 30lb plate overhead
Fly Squatters – bent over squat w/ 25lb dumbbell fly
Flutterbys – calf raise + deltoid raise w/ wrist extension (release your inner snowflake)
90 second stations, 15 second rests. One station in the middle for mosey/rest.
Cool Down:
SSH IC x25
Cherry Pickers IC x5
.
COUNT-OFF & NAME-O-RAMA
10 HIMs showed up to get stronger
CIRCLE OF TRUST/BOM:
A simple truth: You don’t deserve forgiveness, grace or unconditional love.
Two thoughts:
1) For you guys who always feel unworthy, like you don’t deserve love or forgiveness – you’re right! You don’t…and neither do the rest of us, but it is freely offered and not yours to try to earn or pay for. Accept it with a grateful heart and feel the warmth and love of the one who bought it for you!
2) For you guys who have a hard time forgiving or letting go of things that have been perpetrated against you. If you don’t deserve the forgiveness and unconditional love that has been offered to you – you really don’t deserve to withhold those things from someone else. Choose to forgive and love the way it has been given to you – especially for folks who REALLY don’t deserve it.
Love God first, then everyone else. MOLESKIN
Wallball shared his Dad is getting a consultation for a heart transplant. That’s not some distant cousin having a hard time with allergies, this is real stuff. Take it seriously and pray hard.
ANNOUNCEMENTS:
None.
None.
High Voltage
THE SCENE: 40’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Mosey to where the boats used to be
- SSH x 15
- Merkins x 10
- Mountain Climbers x 10
- Windmills x 10
- Mosey back to the AO
THA-THANG:
Menu of the following exercises and reps. Use heaviest weight possible for each exercise. Complete all 5 exercises then run to the outhouse and back. Rinse & repeat AMRAP.
- Burpees x 15
- Colt 30s
- Overhead Press x 20
- Sumo squats x 20
- Lawnmowers x 20 (each arm)
MARY:
- W’s x 15
- LBC x 15
COUNT-OFF & NAME-O-RAMA
9 strong: La-Z-Boy, Aladdin, Bartman, Mayberry, Junk, Butters, Tailpipe, Kilowatt, Tweet-E
CIRCLE OF TRUST/BOM:
Kilowatt introduced us to what’s become and normal practice in the Charlotte, NC area – an extended BOM on Wednesday’s to open up and share what’s going on the PAX life. Several HIMs opened up to share some of the trials they are walking through.
MOLESKIN:
Thanks to Kilowatt for posting with us the past week or two. He co-Q’d the BOM yesterday so we voted him as the Q for today’s RAW. Thanks for accepting the challenge Kilowatt!
ANNOUNCEMENTS:
Convergence workout this Saturday at the Asylum at 7:00 – all other AO’s closed. 3rd F event afterward at The Lookout.
Hardship Hill coming up May 18th.
Almost Fartsacked
THE SCENE: mid 30’s but felt warmer…it was nice this morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
N/A
THA-THANG:
Go through the following menu as many times as possible. Round 1 = 25 reps, Round 2 = 20 reps, Round 3 = 15 reps, Round 4 = 10 reps, Round 5 = 5 reps. Between rounds, run to the outhouse and do 5 burpees. I think Tweet-E was the only person to finish the entire thing….big surprise…. We had 30#, 25#, 20#, 15# dumbbells, a 60# sandbag, a 40# sandbag, a 35# kettlebell, plus a 35# ruck for the merkins. Each man used the heaviest weight possible for each exercise….if you get exhausted before completing your reps, drop to a lower weight.
- Squats
- Flamingos
- KB swings
- Overhead Press
- Deltoid Raise
- Curls
- Rucksack merkins
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
1 Corinthians 9:19-23
In this passage Paul talks about becoming all things to all people in order to share the gospel. I think this is pertinent today. The message of Jesus’ death, burial and resurrection never changes – we should never water this down or sanitize it. Lost people need to hear the truth. We do, however, need to communicate with people in a way that they understand this message. The next time you feel led to share Christ with someone, consider who you are talking to. Are they older than you? Younger? Do they have the same interests as you? What religious background do they come from? Consider all of these things to help you communicate as clearly as possible so that they will comprehend what you are telling them.
MOLESKIN:
I almost fartsacked this morning. I woke up at 5:12. Evidently I hit snooze on my phone alarm and fell back asleep with it in my hand….then when the snooze alarm went off I dropped the phone, which woke me up. Nothing like waking up late on a day when you’re on Q!
ANNOUNCEMENTS: