THE SCENE: mid 30’s but the wind made it feel much colder
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Around the worlds
- Figure 8’s
- Halos
- Outhouse run
THA-THANG:
Today’s goal was to lift a heavier weight than usual with less reps. Ratchet brought out the big boy KBs. Reps listed below were a suggestion only….the goal was to choose a weight that was heavy enough so that you fail somewhere close to the suggested rep count. PAX worked through the list as many times as possible.
- 2 Arm OH Press x 10
- KB American Hammers x 20
- Sumo High Pull x 10
- Box Jumps x 10 (choose a higher section of the wall than you usually use)
- KB Merkin with Row x 10
- Curls x 10
- Goblet Squats x 10
- Calf Raises x 20
- Tricep Extensions x 10
MARY:
2 mins of alternating American Hammers & Big Boy Situps
COUNT-OFF & NAME-O-RAMA
6 HIMs: Ratchet, Pogo, Scooter, Tank, Shooter, Bartman
CIRCLE OF TRUST/BOM:
In the beatitudes Jesus speaks about giving to the poor, praying and fasting (Matt 6: 1-6, 16-18). In each of these areas he says that we should go about our actions humbly, NOT seeking public praise or attention in the matter. He goes on to say that the Father, who sees all things, sees what we do in secret will reward us accordingly.
One of my favorite characteristics of F3 is that the group has a high level of humility. I don’t see a lot of bragging or chest pounding or self promotion. Rather, I see men who strive to get better each day, who encourage each other, who accept the day’s challenge. I see men giving 100% effort and also cracking jokes with each other. I see men who always give the credit to their battle buddy. I see men who take the workouts seriously, but don’t take themselves too seriously. Today I offered the group a simple ‘thank you’ for so faithfully demonstrating this Godly characteristic of humility.
MOLESKIN:
Great to see Tank out today, walking boot and all!
ANNOUNCEMENTS: