THE SCENE: 39 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry Pickers (IC) 4 CT X 10
- Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
- Side Straddle Hop (IC)
- Sprints back and forth the parking lot
- Arm & Tricep Stretches
- Calf stretches on curb
- Mosey
THA-THANG:
Lieutenant Michael Patrick “Murph” Murphy served our country in the Navy Seals. He was awarded the Medal of Honor, Silver Star and Purple Heart. He was killed in Afghanistan on June 28, 205 at the age of 29. We did a modified version of the “Murph” workout in honor of him and so many other men and women who paid the ultimate sacrifice for our freedom.
- 9/10 of a mile run
- 1/3 of group did pull-ups, 1/3 did merkins, 1/3 did squats “Tabata-Style” for 20 seconds then 10 seconds to shift to next exercise
- PAX switch from pull-ups, merkins & squats continuously for 15 minutes
- 4/10 of a mile run back to AO
- 6 sprints across the parking lot
MARY:
We did tons of Mary’s for 5 minutes during the song “Thrive” by the Casting Crowns
- Big Boy Sit-ups (OYO)
- Flutter Kicks (OYO)
- Superman (OYO)
- Little Baby Crunches (OYO)
- Big Boy Sit-ups (OYO)
COUNT-OFF & NAME-O-RAMA
15 HIMS & 1 FNG, Bypass, were in the gloom: Bagger, Bartman, Bypass, Cheatsheet, Detention, Doubtfire, Erector, Rocket, Snaggletooth, Spotter, Stye, Teller, Vagabond, Waxjob, and Booster
CIRCLE OF TRUST/BOM:
I want to thrive in everything I do…being a Dad and husband, friend, etc. I want to help families battling cancer through my charity. I want to know and share the Bible. However, I feel like I’m barely staying above water in my life…I’m good but not great and I’m frustrated as a result!
Yesterday, I heard Thrive by the Casting Crowns TWICE. After I heard it the first time, my mind kept racing and I didn’t know why. After I heard it on the way back from the zoo, I realized what it was…I’m just surviving, not thriving! I hope and pray you and your loved ones thrive in everything you do so we can make this world a better place for everyone!
Read these words and listen to this great song! Blessings to you and your family this Christmas and always!
Just to know You and to make You known
We lift Your name on High
Shine like the sun made darkness run and hide
We know we were made for so much more
Than ordinary lives
It’s time for us to more than just survive
We were made to thrive
MOLESKIN:
It’s so awesome to see so many HIMs at JUCO! Let’s keep encouraging others to join us in the gloom to get better and support one another!
ANNOUNCEMENTS:
- Remember the monthly challenge – 45 minutes of exercise outside of F3 equals 1 point for JUCO (or whatever AO is home for you)
- 2nd F at Prinshop Beer Com this Wednesday at 6:00 p.m. (F3’s own Amazon is involved in this business located at 1532 Island Home Avenue)
- Possible Wesley House F3 workout this Saturday – Check GroupMe or reach out to Doubtfire for updates