Fitness. Fellowship. Faith.
THE SCENE: 70ish and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH Baby Arm circles
THA-THANG:
Deck O cards
13 Man makers to make up for the 13 cards we didn’t get through in the deck.
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Insert the WORD here.
THE SCENE: Nice day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Jungle Gym
Trail Head
Trail Run
Other End of Trail
Trail Run
Trail Head Part 2
Jog around paved path by AO X 3
MARY:
COUNT-OFF & NAME-O-RAMA
Hooker & Booster…and a snake
CIRCLE OF TRUST/BOM:
I’ve been praying for direction and clarity with work. I shared these same scripture a month or so ago. I received clarity and have submitted my resignation at work for August 2. I feel at peace for the first time in a very long time.
1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”
Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”
Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”
1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”
Psalm 56:3 – “When I am afraid, I put my trust in You.”
Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”
ANNOUNCEMENTS:
THE SCENE: Lovely cool morning out by the lake, slightly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good ol’ Zero Burpee Warmup:
0 Burpees OYO
20 SSH IC
2 Burpees OYO
15 TN Rocking Chair IC
4 Burpees OYO
16 Cossack Squats IC
6 Burpees OYO
20 Mtn Climbers IC
8 Burpees OYO
20 LBAC fwd and back IC
10 Burpees OYO
THA-THANG:
Mosey up to the Splash Pad for random Tabata (4x 20sec of work, 10sec rest.) based on roll of the die. Each PAX gets one roll.
Crabettes
Iron Mikes
Burpees
Water Break – Run to the nearest water (happened to be the boat ramp) and back.
SSH
Mosey down to the playground and pair up.
One PAX does exercises while the other runs a mini obstacle course on the playground.
Exercises change every two minutes:
Merkins
BBS
Squats
Plank
CDD
Take the long way around by the parking area to get back to the AO
MARY:
Gas Pumpers 4ct x20 IC
LBCs 4ct x25 IC
American Hammers 4ct x30 IC
COUNT-OFF & NAME-O-RAMA
5 HIMs this morning… Pretty sure I forgot Name-O-Rama in addition to the pic!
CIRCLE OF TRUST/BOM:
I picked up this Q pretty late last night, so I don’t have anything too fancy or profound. Love God first, your fellow man second, and put yourself third.
MOLESKIN:
Narrowly averted pre-beatdown issues with some weirdo creeping around the AO in a dark minivan… Turns out it was just Ribbed!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Equalizer 47 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to flags and do SSHs and Merkins
THA-THANG:
Do following exercises and qty. before completing one lap around track and move to next exercise. You can do them anywhere along track and in any grouping you wish. Total must be 46.
REPEAT if necessary
MARY:
Flutters and stuff
COUNT-OFF & NAME-O-RAMA
9 PAX, toebox, tank, abacus, woodshack, hot tub, detention, choirboy bunny, peekaboo
CIRCLE OF TRUST/BOM:
“Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.”
Deuteronomy 7:9
MOLESKIN:
It wasn’t the hardest q in the world, but that’s OK
ANNOUNCEMENTS:
HHOCR, prayers
THE SCENE: Clear and Comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles Forward and Backward x10 IC
THA-THANG:
4 Rounds of 26 reps (Civilian Cadence Count) of: Merkins , Flutters (13 x 4 IC), Squats, Mt Climbers. Inidian Run by the PAX around the track in between each round.
Sandbag Carry:
-Each member of the PAX had their turn carrying an 80# sandbag around the parking lot loop by the “splash pad” while one person carried it the other PAX members held 10 second squat then did 10 reps of squats/monkey humpers sprinted to the other end of the parking lot and held variations of plank for 10 seconds followed by 10 merkins.
PAX went to playground and did dead hangs for 30 seconds, followed by 13, 4 ct American Hammers IC, dead hangs for 40 seconds followed by 13, 4 ct Hello Dolly IC, finished up by a 42 second dead hang (In honor of Belding) and 13 BBS OYO
MARY:
ATM cash out and boat/canoe
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:
Start your week off right by attacking the day with fidelity. Do not slack off to begin the week. This Monday is a precious gift from our Lord.
MOLESKIN:
Remember our city and our own prayer requests and needs of our brothers.
ANNOUNCEMENTS:
Hardship Hill