THE SCENE: 64 and clear. Perfect for a beatdown
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
- SSH
- Hairy Rockettes
- Finkle Swings
- Willy Mays Hays
- Cherry Pickers
- Cobra, Down dog
- Merkins
THA THANG:
30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:
- 150 curls
- 125 heavy squats
- 100 OHP
- 75 CMU swings
- 50 Thrusters
- 25 Blockees
When you finish the blockees, start over and push until the timer is up.
Once through the circuit is 525 reps. How many cumulative reps?
MARY:
Flutter kicks
Prone row
LBCs
Merkins
Rosalita
COUNT-OFF & NAME-O-RAMA
Me and 9 of the best men I know. Welcome FNG “Ocho”!
CIRCLE OF TRUST/BOM:
The reflection this morning was simple. We set aside a few minutes to review progress made toward our goals. First, as a group… In January, we talked as a group about some of the ways that we’d like to see The Project move forward in 2022. Some ideas were;
- Fitness. We now have a few metric workouts to measure performance (military fitness PT, and today’s heavy PT baseline). Let’s re-do those occasionally to see how our performance is trending. Weekly Push/Pull/Plank challenge on Slack.
- Fellowship. Consistency in the gloom and chatter on Slack. Outside of the gloom – Hiking daytrips… .. Bonfires… Spring camping trip…
- Faith. More deliberate discipleship. Developing smaller shield lock groups within the larger Project group. Meditating on and committing scripture to memory. Leading our families in study, prayer, and faith.
- More men in attendance. More Sad Clowns who need something like F3. Specifically, more newly married men and new fathers – those are critical points in a man’s life and full of anxiety. We have a wealth of experiences to share with those men – let’s find ‘em!
- Family Workout! It’ll be great to get the families together monthly. It’s also a service to the community to we are uniquely gifted to provide. I think this will largely define The Project’s evolution in 2022.
Then, we turned our thoughts inward to reflect on personal goals. Six months ago (or 3 years ago), what did you want to change in your life? What goal or goals did you have? Did you make a plan? Did you tell a trusted friend? How are you progressing? If you’re on track – awesome! If you’ve tapered off, today is a great day to get back started. If you haven’t already, write it down. Break it down into simple steps. Seek accountability.
Proverbs 4:25, “Let your eyes look directly forward, and your gaze be straight before you.”
Hebrews 12:1-2, “…let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
Philippians 3:14, “But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”
“The successful warrior is the average man, with laser-like focus.” – Bruce Lee
“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates
“The way to get started is to quit talking and begin doing.” – Walt Disney
MOLESKIN:
We first did this workout in January. Every man who repeated today increased his score! Every. Single. One. We ARE getting stronger, men!
Here are the scores;
| January | July | Delta | |
| Rocket | 515 | 550 | 35! |
| Snaggletooth | 525 | ||
| Erector | 550 | ||
| Mathlete | 525 | 599! | 74! |
| Tuba | 510 | 516 | 6! |
| Bobbitt | 516 | 565 | 49! |
| Kickflip | 510 | 565 | 55! |
| Wingman | 525 | ||
| 3-Peat | 500 | ||
| Ocho | 325 | ||
| Boy George | 535 | ||
| Skewer | 450 |
For more evidence of our fitness acceleration, see this BB from March
ANNOUNCEMENTS: