Fitness. Fellowship. Faith.
THE SCENE: The weather couldn’t have been better. Beautiful brisk morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some Motivators and Merkins to start the morning.
THA-THANG:
Simple yet effective workout. Some running with Merkins, Squats, Lunges, Pull Ups, Dry Docks and Mountain Climbers mixed in.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We had a little talk about Chris Norton and the ability of humans to overcome great obstacles with a little help from the Man himself.
THE SCENE: 32 and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH
5 merkins
right over left strech
left over right strech
LBAS Forwards
LBAS Backwards
THA-THANG:
Mosey to the tennis cort with some tunes and a smartphone. Using the SeatDeck app we will play 54 card pickup. Every suite has a excersie and the number of reps are based on the number 10,Jack,Queen, King, and Ace are all 10.
To keep us warm every 10* cards we ran a lap around the feild.
Spades = Sholder taps 4X
Clubs = V-Up
Dimonds = Merkins
Hearts = BBS
Jokers 10 Burpees
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Provervs 6:20-29 – Had to be there.
MOLESKIN:
* AKA at the Q’s discretion.
ANNOUNCEMENTS:
Stay warm my friends
THE SCENE: Mid 30s and dry. Partly cloudy. High spirits. All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.
* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)
* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles. Return for the Six once you finish. Standing 10-count before beginning next round once the PAX has returned.
MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people. Fear and self-doubt do not come from God. He is not a fearful God, and we are made in His image. Give your fears to God, and let His promises be a tailwind to propel you towards your achievements. He will impower you to take the necessary actions. He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you. I said, “You are my servant;” I have chosen you and have not rejected you. So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.
THE SCENE: 70 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21 SSH
7 Cherry pickers
21 little baby arm circles forward, backwards
10 OH Claps
11 seal Claps
THA-THANG:
Getting close to time for Mary, so we Mosey to the flag pole
Moment of silence for all those men and women service members who lost their lives this year. We get the freedom to workout in a park because of those members.
Ring of fire to 6:15
MARY:
COUNT-OFF & NAME-O-RAMA
FNG – Toretto
CIRCLE OF TRUST/BOM:
Romans 8:28 – The Lord this year was faithful in ways I could never have thought. The Lord works all things for the good. That “the good” it’s not inside our view or our thoughts of Good. It’s God! It’s God’s good and his doing is better than we could think.
MOLESKIN:
Grateful for you men.
ANNOUNCEMENTS:
Happy New Years.
THE SCENE: Rain has moved on. Ground wet. Chilly. Foggy.
F3 WELCOME & DISCLAIMER: Done and Done. No, the phone won’t be used to order breakfast. It is for emergencies only.
WARM-O-RAMA:
SSH IC x15 | LBCs EW IC x10 |Little of This, Little of That | Tempo Squat IC x5 | Cherry Pickers IC x5
THA-THANG:
Grab a CMU and line up for a “Colonizer Run”
Colonizer Run: Opposite of an Indian Run. Men line up and walk while completing an exercise. The frontman drops off to the side and does CMU Merkins until the PAX passes by. Once the last man passes, the first man yells “Back” and rejoins the line as the new frontman drops off. First-round = curls while walking. Second-round = Rifle Carry. Repeat until getting to the bottom of Dwayne’s Hill
Partner up. One partner runs up the hill and around Dwayne “The Rock.” The second partner starts on the exercise list. Reps are cumulative.
Returning to the AO:
One partner Farmer carries both CMUs while the other does 5 4-ct. SSH, 5 2-ct. Shoulder Taps, & 1 Burpee then sprints to catch up to partner. Repeat until back to the CMU Pile/AO
MARY:
Stretching out those arms and shoulders!
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs; Gus from Memphis (sort of) downrange.
CIRCLE OF TRUST/BOM:
I have been struggling during this holiday season with my mental, emotional, and spiritual strength. I have struggled with routines, home life, etc. I have also been getting more and more into the F3Nation podcasts and all the information that the Nation puts out (blogs, books, etc.). I highly suggest getting onto Twitter and looking through all of the F3Nation Leadership and other regions’ leaders to get TONS of wisdom.
I wanted to focus on the 8-Block. It is a practice of writing down and putting all of the important things in your life into a visual medium.
The 8 Blocks are 1. Concentrica (who is most important in your life) 2. Third F (what are doing to help with your faith journey) 3. Second F (Who are you focusing on?) 4. First F (Tracking your fitness goals/journey) 5. Jester (What is holding you back?) 6. Mental Sharpness (What are you consuming to make you better? What movies/TV are you spending time with? What are you reading/listening to? etc.) 7. Date Night (How are you “dating” your M? How are you spending time with your 2.0s?) 8. ALR (Ask, Listen, Remember. Who can you reach out to in need? Who can you get as a mentor? Who can you Mentor?) Below are a couple of links. One to a pdf of the 8-Block and one to the F3Nation Podcast “Stuff Worth Trying” where the 8-Block is explained (much better than it is here).
I used the 8-Block this week to refocus my life going into the new year. It has allowed me to put on paper (and pasted into my journal) my focus for 2022. I provided hard copies for the PAX in attendance, it’s hard not to be a teacher sometimes.
MOLESKIN:
Stuff Worth Trying F3Nation Podcast
ANNOUNCEMENTS:
Truck Stop New Year’s Day workout at the normal time (6 am)
Asylum Sat AM workout at 8:30 am
Polar Plunge at noon New Year’s Day
CHECK SLACK!