[ The Scene ]
– Couple of skunk sightings in the cool 60-degree air.
– Some diesel powered ‘Mercian trucks roll up
– It’s about to go down
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’m honored to be in your company and be your Q this morning
- FNGs?
- Couple of things before we begin:
-
- (1) Contrary to popular belief I am not a professional
-
- (2) You’re here on your own volition
-
- (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you. .
[ Warm o Rama ]
- Imperial Walker: 11×4 IC
- Rockette: 11×4 IC
- Windmill: 11×4 IC
- Merkin: 11×4 IC
- SSH: 11×4 IC
[ The Thang ]
(Mosey to the Pav)
(1) Power of 3s
- 3 points of contact:
- Dugouts: 3 pull-ups
- Pav: 6 incline Merkins
- AO parking lot far corner: 9 Big Boy Sit-ups
- Dugouts — Pav — AO parking lot far corner
- R & R this 2x — adding 3 reps to each station each time
- Round 2: 6, 9, 12
Done? — Wall-sits & Seal Claps (Yayyyyyyy)
(10 count)
(Mosey to parking lot outside of playground)
Tour de Parking Lots
(2) 9s
- Rocky Balboas on the curb
- Freddie Mercury’s at the opposite end of the parking lot
- Everything on a 4 count
- 8 & 1
- 7 & 2 etc etc etc
GET SOME.
(Mosey across the street to opposite parking lot)
(A very distinct skunk smell is in the air — and no, it wasn’t the newest scent of Axe body spray, this was clearly a skunk. Cutting Parking Lot #2 short — PAX execute 25 u0/down squats and mosey to Parking Lot 3. Shame, Parking Lot #2 had a cool name – but in the wild wild gloom, in a 19 to 1 battle of PAX vs. skunk – the skunk wins.)
(3) There and Back Again — cut short by Skunkinitis
- 3 points of contact
- 1 end of the lot
- Middle of the lot
- End of the lot
- 2 ways of getting to them
- Bear crawl
- Lunge
- At each POC: 25 SSH (1 count)
- When you get back here: Hold the squat
- Complete the last 25 SSHs together to = 100
(Mosey to roundabout parking lot next to baseball field)
(3) Rounding Up (To 100)
- We’ll do this together
- 25×4 mountain climbers
(Run around to the right to the opposite side)
- 25×4 Carolina Dry Docks
(Run around to the right back to the start)
- 25×4 mountain climbers
(Run around to the right to the opposite side)
- 25×4 Carolina dry docks
(Mosey pax the back way up past the dugouts and Pav to the AO parking lot)
- 3 good pull-ups at the dugout
- 6 good incline merkins at the Pav
- 9 good big boy sit-ups at the AO parking lot
PAX circle up — still breathing and still time on the clock
[ Mary ]
- ATMs (15×4 shoulder taps, 10 slow merkins, 10 quick merkins)
- Dynamic Stretching with Steam (Last 5 minutes)
- Back stretches
- leg stretches
- Calf stretches
- Core stretches
- GOOD STUFF (not a stretch – stretching is just good stuff)
[ COT ]
- # off — 19
- Name o Rama
- FNGs — 0
- BOM
“The Power to Change our Thoughts”
- Jerry Flowers
I shared that it’s been a really hard year for us all and whether we realize it or not it’s probably affected how we think and our thought life (whether we give it credit or not).
So I heard this sermon by a pastor by Jerry Flowers about thought life and the power we have to change the way we think and he listed the exercise below to prove this.
Picture a lion in your head.
Got it?
Now picture a a tiger in your head.
Got it?
You just proved to yourself that you have the power to change your thoughts.
The way we think is important! How we think about ourselves, how we think about our life and family and communities, it’s important.
I say this as an encouragement so that if you’ve ever found yourself in a place like I’ve been in and out of this year – desperation and just being tired and exhausted – (1) Give the situation you’re in to the Lord and (2) Realize you have the power to change how you think.
Stay in the fight men!
Steam