Fitness. Fellowship. Faith.
THE SCENE: Thick, wet, sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nah
THA-THANG:
We headed to the movie theater. Shuffled 4 minutes, stopped for 20 Merkins and 20 Thrusters. Repeato. I think we got 7 or 8 rounds of that PT between there and back. Once back at the Y we shuffled the loop once for good measure. 6.2 miles and lots of Merkins and Thrusters.
MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: 75 and humid 🥵
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffled up Sheffield to WH Rd stopping about 5 times for 20 x 20.
Compound Circuit:
Shuffle up Lover’s to pull-up bars.
10 Pull-ups
50 Bent Rows
20 ROC BBS
Shuffle to new pool parking lot.
2 Burpees at each line (there are 7 lines)
50 Chest Presses
30 Ruck up Toe Touches
Shuffle to the Pavalon (The Hole).
30 Box Squats on the low benches.
50 Ruck RDLs
40 2-ct Mtn Climbers
Repeat the whole thing.
Snake shuffle the parking lot to get 5 miles.
MARY:
COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
My my. The 50 Chest Presses was quite something after those Burps. We got 2 full laps and a little extra.
ANNOUNCEMENTS:
THE SCENE: Clear, humid 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC
Imperial Squat Walker x 15 IC
Manly Arm Rotations x 10 IC EA ED
5 Burpees OYO
THA-THANG:
Charles Bronson: Complete the reps for each exercise run/sprint 100 yards, bear crawl 10 yards, run back to start and begin next exercise.
Bojangles Biscuit w/Blueberries: 4 laps. Slow on turns and sprint straights. 10 burpees at end of each lap.
MARY:
10 Count Body Bags
Boat Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We all love Santa. We love that he “brings” us gifts, but he is irrelevant for 10 months out of the year. We have a Saviour who is relevant 24/365 and the gifts have already been given, they just need to be claimed.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Clear and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill x 10 IC
Manly Arm Rotations x 10 IC
Overhead Clap x 50 IC
Imperial Squat Walker x 15 IC
SSH x 30 IC
THA-THANG:
Aiken Legs: x 4 Rounds
F3 Individual Medley: Start with 5 reps and add one rep each round up to 10. Each round is 1:30. Time for each round does not change.
Squat/Lunge Thing: Split into two groups. Group 1 is 25 yards away and holding squat. Group 2 does four lunges/one squat until meeting Group 1. Then Group 2 will hold squat while Group 1 lunges/squats.
Growing Pains: 30 LBCs, 30 BBS in cadence
Proud Mary: Play Proud Mary by CCR. Do BBS until “Rolling” and switch to gas pumps. Then Flutters until “Rolling” and switch to gas pumps. Keep alternating between BBS and flutters until song is over. “Rolling” is always gas pumps.
MARY:
30 second superman
Fire Hydrants
Hello Dolly
Boat Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Read first two chapters of Mark. Notice the number of times the word “immediately” appears and why. We are called to immediately follow. Drop your nets and follow me. Jesus knew where He was going when he called the disciples and knows where he is going with each of us.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
On the way to the river: shuffle 2 min, stop for 10 ROC BBS, recover 1 min.
♠️ Gas Pumps
♣️ Upright Row
♥️ Burpee Thrusters
♦️ Curls
🃏 Bear Crawl drag ruck around tree
2-6 suicides
Face are 10
Ace is 20
104 reps of each suit
80 suicides
Shuffle 2:1 on way back.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS: