THE SCENE: 50ish and dry…
F3 WELCOME & DISCLAIMER
Good morning! You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Side straddle hop in cadence
THA-THANG:
Mosey to Hard Knox parking lot
- Grab 2 rocks you can hold for man-makers
- Line up on curb for Shaun T’s – step up, knee to opposite elbow,
Step down, backward lunge and reach to curb.
- Burpee leap frogs from one curb to the other
- Flutter kicks in cadence x 25
- Mosey across the street to JuConte
- Sprint to the hill
5 burpees at each treeon the way up
5 squats at each tree
Burnie back to the start
20 American Hammers - Mosey back to Hard Knox
- Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
- Butt Dial FaceTime Mom
- Flutter kicks in cadence
- Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
- Freddy Mercury in cadence
- Mosey back to the flag
MARY:
Walking Lunges
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:
I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and I would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan. Honestly, I’m excited to read it again.
Recently Guardrail did the same Q he had done previously (admittedly I was at Rush), but I caught the message and how he tied it to the importance of repetition.
Then we were challenged not to pray the same prayers or at least not just walk through the motions. This is important also. We need to expand our reach and God’s love is infinite.
I pray everyday. Some prayers are repetition. These are the prayers I’m good at. So the reps I’ve put in, make it come natural.
I joined Spotter’s monthly challenge to pray 10 minutes a day. This is taking me out of my comfort zone some days, but it’s allowing me to expand and grow as well.
Repetition, variety, and switching things up will all strengthen us. Mentally, physically, and spiritually.
Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Sign up for a Q! We will help you. Design a workout, steal shamelessly from a back-blast… It doesn’t matter. We’re here to workout together, speak our hearts and minds, and thank God for allowing us to do so, before most people are rolling out of bed.
ANNOUNCEMENTS: