THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Bear Crawl in and hi-fives 2x
Motivators 8x
THA-THANG:
YOU VS. YOU WORKOUT #2
1. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
2. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
3. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.
This workout will be used to set your baseline score. We’ll repeat it in August and you can see how your King is accelerating!
MARY:
No time.
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.
Hungry: the 7th pillar
The verse for this pillar is Proverbs 15:14
“A wise person is hungry for knowledge, while the fool feeds on trash.”
Proverbs 15:14 NLT
Stay hungry!!
“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”
2 Timothy 1:7 NLT
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
VQ Workout Friday Messy Hobbs
2/18 Family Workout at The Project at 8a
- AO RECON WORKOUT!
- Off-the-books workout to evaluate whether a new AO should be planted
- Spread the word to men you know in the East Oak Ridge, South/West Clinton, Claxton, and Marlow communities!
- Saturday, February 25th
- 7:00AM
- Melton Lake Park in Oak Ridge – meet at the rowing center
- Leaders: Biohack and Mathlete
- HOUSE PAINTING FOR CARDINAL’S WIDOW
- Cardinal’s widow and kids will be moving to a new home in the Karns area. Before they move, they need help painting some rooms.
- March 18
- We will supply the paint, tape, drop clothes, and roller covers. Plan to bring a roller frame and/or your favorite paintbrush – or just show up to work. We’ll have a registration sheet to sign-up for 2-hour time block(s). We’d like at least 6 men for each time block – more is better.
- Leader: Skeletor
- WILD AT HEART: BASIC RETREAT
- March 24-26
- ~$50 will cover food, lodging, course materials
- Jacksboro, TN
- Friday 2:00PM – Sunday Noon
- REGISTER HERE
- Leaders: Survivor and ICP