THE SCENE: 52 and beautiful…almost too nice for the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side Straddle Hops (IC) X 15
- Cherry Pickers (IC) 4 CT X 10
- Baby Arm Circles Forward X 10 followed by Michael Phelps
- Baby Arm Circles Backward X 10 followed by Michael Phelps
- Tempo Squats (IC) 4 CT X 10
- Hand Release Merkins (OYO) X 10
- Burpees (OYO) X 5
- Mosey to the Junkyard
THA-THANG:
Junkyard – Behind Maintenance Building – Coupon Pile
Mosey to next parking lot – Tabata 30 seconds of work / 10 seconds of rest
- Rifle Carry CMU to next parking lot
- AMRAP CMU Thrusters (for 2 minutes)
- AMRAP CMU Bent Over Rows
- AMRAP CMU Lunges
- AMRAP CMU Overhead Press
- Run .15/mile around the parking lot
- AMRAP CMU Curls
- AMRAP CMU Squats
- AMRAP CMU Triceps
- AMRAP Burpees
- AMRAP Flutterkicks
- Run .15/mile around the parking lot
- AMRAP CMU Tricip Extension
- AMRAP Big Boy Situps
- AMRAP Calf Raises on the curb
- Mosey to AO
MARY:
Part of workout
COUNT-OFF & NAME-O-RAMA
5K, Butter Knife, Dart Gun, Guardrail, Hound Dog, Judge Judy, Ralph, Wanderer & Booster
CIRCLE OF TRUST/BOM:
Continuing the theme about friendship, I discussed the JUCO October Challenge to reach out to friends who could benefit from F3 or who just may need a friend. This Challenge has already prompted me to text 15 or so guys (local and around the country) who I haven’t talked to in a while. The result is I’ve had some good conversations with old friends and/or acquaintances that may need a friend.
While I am reaching out to people who may need a friend, this has been good for me because it has forced me to get off my rear (could have used a stronger word) and do something that not only makes me feel good but is bringing a smile to the faces of others.
So why is it important to have friends AND BE A FRIEND?
1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing.
Colossians 3:13 – Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.
Ecclesiastes 4:10 – If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.
1 Peter 4:10 – Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.
ANNOUNCEMENTS:
3rd F at Bombshelter Saturday, October 17th