THE SCENE: 35 and clear. Perfect for a beatdown
F3 WELCOME & DISCLAIMER: Nah
WARM-O-RAMA:
- Chattanooga cherry pickers
- OHC
- Hangin’ w/ Michael Phelps
- Real cherry pickers
- Inch worms
- Cobra
- What’s up, dogg?
- Pigeon
- Stretch OYO while I explain the workout…
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:
Heavy LBC
H2H
Prone row
Heavy flutters
COUNT-OFF & NAME-O-RAMA
7 of the best men I know
CIRCLE OF TRUST/BOM:
I started by saying how grateful I am for the leadership of Erector and to the other Project Pioneers (Snaggletooth, Rocket, Chaco) – who started this from scratch 3 years ago. Likewise, I’m grateful for Snaggletooth shepherding it along – growing our group in numbers, depth, and diversity. I’m grateful that this group has challenged me to grow athletically, relationally, and spiritually over the past 2.5 years. ISI!
We talked as a group about some of the ways that we’d like to see The Project move forward. Some ideas were;
- 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.
- Consistency in the gloom and chatter on Slack. Outside of the gloom – Hiking daytrips… Dinners… Bonfires… Spring camping trip…
- 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.
MOLESKIN:
Let’s do this again in a few months and measure progress. Is our fitness accelerating? Here are our baseline scores;
- Rocket 515
- Snaggletooth 525
- Erector 550
- Mathlete 525
- Tuba 510
- Bobbitt 516
- Kickflip 510
ANNOUNCEMENTS:
AOQ change at JUCO tomorrow!
Family Workouts – first Saturday of each month
Family Camping Trip – tentatively April 1-3