THE SCENE: 33 Degrees with clear skies F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10 THA-THANG:
Mosey to parking lot just north of AO and gather around the tree (light pole). Everyone gets 12 presents (stations). The PAX will perform the exercise at each station for 45 seconds. Every third station, QIC will call out an exercise that each PAX will do as a group for 45 seconds. Should make at least through all exercise at least 2 times.
Bicep Curls with CMU
Flutter Kicks
Overhead Press with CMU
Big Boys
Squats with CMU
Freddie Mercury
Triceps Extension with CMU
Plank
CMU Chest Press/Merkins
LBCs
CMU Pull Overs
Star Crunches
Extras (Every Third Station)
SSH
Imperial Walkers
Burpees
Lap around parking lot
Mountain Climbers
Parking lot suicides
Alternating lunges
MARY:
No time today COUNT-OFF & NAME-O-RAMA
7 PAX strong today CIRCLE OF TRUST/BOM:
As most of you know, I’m in the process of getting a new job and relocating. It has been a very lengthy process with several hurdles along the way. I find myself constantly thinking about it and wanting it to hurry up. I basically wish my days away at times looking forward to the future because I’m not happy with my current work situation. Be happy with what you have and don’t constantly wish for other things. If you are always looking forward, you will not be able to enjoy the moment you have now.
Psalm 118:24 – This is the day that the Lord has made; let us rejoice and be glad in it.
MOLESKIN:
Safe travels to everyone for the holidays. ANNOUNCEMENTS:
THE SCENE: 47 and rainy F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Side straddle hops in cadence x 20, Cherry pickers x 10, Imperial walkers in cadence x 15, Baby arm circles forward and back in cadence x10 THA-THANG:
Santa’s bag of fun:
Trim the Tree: 40 wood chopers, 20 Star on the tree Burpees
3 Wise Men: 20 Jumping “Jacks”, 20 Iron “Mikes”, “Clark Kents” aka Supermans x 10
Wrapping Presents: Otherwise Know As Coupons 25 curls, triceps, and rows with a run to top of hill in between
Climbing Down the Chimney: 11’s with Squat jumps and decline merkins
Over the River and Through the Woods: Mosey back to AO with a stop for 20 Windshield wipers
MARY:
Ran out of time COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from an Avett Brothers song: When you run, make sure you run to something and not away from.
Isaiah 40: 29 He gives strength to the weary and increases the power of the weak. 30 Even youths grow tired and weary, and young men stumble and fall; 31 but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.
Make sure this Christmas and in life that we are running towards things and not away from things. God will give us the strength to endure.
THE SCENE: Clear and 35 degrees F. F3 WELCOME & DISCLAIMER WARM-O-RAMA:
15 Mountain climbers, 15 plank jacks, 15 SSH, 15 Moroccan night club, 10 wind mill (all in cadence). THA-THANG:
After some high-knees, butt-kickers, and skips, start with a 2 minute interval run at about 1 mile race pace. After each interval, perform 3 exercises ( 10 squats, merkins, flutter kicks after 1st interval all in cadence). Wagon wheel to the six before performing exercises.
4 minute interval
10 Lunges OYO
10 Carolina dry docks in cadence
10 Freddy Mercury in cadence
2 minute interval
10 Monkey humpers in cadence
10 Diamond merkins in cadence
10 Hello Dolly in cadence
2 minute interval
Mosey to benches at middle of campus.
10 derkins (decline merkins), 10 dips, and 10 irkins (incline merkins) all in cadence.
Take a lap around parking lot.
10 LBCs, 10 6 inch LBCs, 10 reverse LBCs, and 10 full grown LBCs all in cadence.
15 box jumps civilian count, 10 Lunges each leg OYO, 10 squats in cadence.
Mosey to shovel flag.
MARY:
Merkins ring of fire. 1 merkin around the ring while all other PAX hold plank (Snaggletooth wanted to do clapping merkins, so he did). Then 1 merkin around the ring while all other PAX hole 6″ plank. Then 1 clapping merkin (your welcome Snaggletooth) and final round with 2 clapping merkins. COUNT-OFF & NAME-O-RAMA
10 HIMs today CIRCLE OF TRUST/BOM:
Luke 6:41-42. Don’t be hypocritical, but lead by example. ANNOUNCEMENTS:
2nd F tonight at Printshop tonight, possible leadership development curriculum (let Booster know if interested).
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
