Fitness. Fellowship. Faith.
THE SCENE: Cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
35sec on each exercise. 10sec rest. Take a lap around track after each round. 3 rounds. Stations included:
MARY:
STRETCHES:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Pray courageous prayers
ANNOUNCEMENTS: CSAUP
PRAYER
THE SCENE: Upper 30’s. We decided it was the perfect temp for workouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo squats x10; Tempo merkins x10; Imperial walkers x10; little bit of this…little bit of that… bac x10 each way.
THA-THANG:
Mosey to playground to introduce the PAX to body blasters (burpee pull-up w/ knees to elbows at the end). 5 Body Blasters OYO.
Mosey to basketball court for suicides. In between each round we ran back to the playground for 5 body blasters.
1 — full-court run. 10 merkins at each line.
2 — full-court bernie — 20 squats at each line.
3 — half-court bear crawl — 25 LBC at each line.
4 — full-court lunge — 10 diamond merkins at each line.
5 — half-court crab walk — 20 bbs at each line.
6 — full-court imperial walkers — 10 CDD at each line.
MARY:
Cherry-pickers x 4 (all we had time for). Not technically Mary.
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
2 Cor. 5:21 — He made him to be sin who knew no sin so that in him we might become the righteousness of God.
THE SCENE: Just below freezing. Didn’t feel cold for long though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7xCherry Pickers, 15xMoroccan Night Clubs, 10xTempo Squats, 10xHairy Rockettes
THA-THANG:
Decided to take Butterknife on a trip down memory lane with the first two Q’s he came out to.
Mosey to the large north side parking lot for a little throwback to 2019 IPC Week 1.
Perform the “Killer B’s” (modified to be much easier):
Performed three rounds of the above.
Mosey back to the CMU pile for a throwback to IPC week 2. “Meatloaf’s Massacre”
Grab a CMU and perform the following:
Repeat x3
Mosey back towards the flag
MARY:
15x Imperial Walkers
COUNT-OFF & NAME-O-RAMA
16 men (some from Equalizer, Shamrock, and the Project) descended upon JUCO to support Butterknife’s appointing as AOQ
CIRCLE OF TRUST/BOM:
Live third.
As men of F3 we are called to live third. Our creator comes first, followed by our community. We need to strive to put the interests of others above our own. Butterknife is a HIM that I have seen grow a ton over the last 2.5 years that he’s been out at F3. He has shared aspects of his life with us and expressed how much F3 has done for him, as it has for me as well. One aspect that I really appreciate is his desire to put others first. He is quick to pick up the six or make an FNG feel welcome. He’s been a leader at JUCO and has helped us all to grow. Today I’m excited to pass the torch of JUCO AOQ to Butterknife. I know he’ll lift up the men of JUCO and help push the mission of F3 as a whole.
Philippians 2: 1-11
2 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, 2 complete my joy by being of the same mind, having the same love, being in full accord and of one mind. 3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,[a] 6 who, though he was in the form of God, did not count equality with God a thing to be grasped,[b] 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
MOLESKIN:
I’m still convinced that Butterknife grows stronger every time he gets COVID.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: 28 and COLD
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SHH
5 Cherry pickers
Tubthumping
THA-THANG:
Pick up CMU and mosey over to the ThunderDome and partner up for a DORA. 100,200,300 count of an exercise while a partner burnie down to the other end and does 5 squat jumps and mosey back.
MARY:
no time
CIRCLE OF TRUST/BOM:
psalm 23 -the lord is your Shepard.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Partly cloudy, feels like 19 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, 1 Burpees, Tempo Merkins x10, 2 Burpees, Imperial Walkers x10, 3 Burpees, Rockettes x10, 4 Burpees
THA-THANG:
MARY:
Big Boys x10, 5 Burpees
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Always keep moving forward!
MOLESKIN:
ANNOUNCEMENTS: