THE SCENE: 49 and chilly…until we got moving!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Baby Arm Circles Forward X 10 followed by Michael Phelps
- Baby Arm Circles Backward X 10 followed by Michael Phelps
- Cherry Pickers (IC) 4 CT X 10
- Hand Release Merkins – OYO X 10
- Windmills (IC) 4 CT X 10
- Tempo Squats (IC) 4 CT X 10
- Calf Stretches
- Karaoke out & back across parking lot
- Sprints out & back across parking lot
- Mosey to side parking lot
THA-THANG:
Side of Alexander Building
- 15 Pullups on the walkway rails – OYO X 3 rounds
- 15 Squats – OYO X 3 rounds
- 100 Calf raises on steps – OYO
- Mosey
F3 Workout Deck –
- 2-9 cards = 10 reps
- face cards = 25 reps
- aces = 100 reps
We did 25+ different cards in 4 categories:
- Diamond – Upper (merkins, diamond merkins, etc.)
- Hearts – Cardio (running, side straddle hop, etc.)
- Spades – Legs (squats, lunges, calf raises, etc.)
- Clubs – Core (flutter kicks, planks, etc.)
Cashed out with 10 burpees
MARY:
Part of the workout
COUNT-OFF & NAME-O-RAMA
7 HIMs – 5K, Bagger, Judge Judy, Mr. Rogers, Rocket, Snaggletooth, & Booster
CIRCLE OF TRUST/BOM:
I don’t have the answers to why people believe, worship, pray but yet get sick, hurt, etc. when those without faith often do not seem to have those problems. I get frustrated because I see people battling cancer every day and dying. I know I won’t have all of the answers in my current life but my lack of understanding in why bad things happen concerns me and stresses me out.
I asked for prayers of the men there today. Several have reached out since the Q to let them know they are thinking about me and will forward any articles, etc. they come across.
The beauty of F3 is we can share our hopes and dreams along with our struggles. Thank each of you for your willingness to get out in the gloom to exercise our mind and body. We’re better because of each other!
Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.
Jeremiah 33:6 – Behold, I will bring to it health and healing, and I will heal them and reveal to them abundance of prosperity and security.
James 5:15 – And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven.
Psalm 41:3 – The Lord sustains him on his sickbed; in his illness you restore him to full health.
Jeremiah 30:17 – For I will restore health to you, and your wounds I will heal, declares the Lord, because they have called you an outcast: ‘It is Zion, for whom no one cares!’
Matthew 11:28 – Come to me, all who labor and are heavy laden, and I will give you rest.
ANNOUNCEMENTS:
- F3 3rd Anniversary Activities on November 3-4
- Monthly Challenge – Hand Release Merkins