THE SCENE: About 60° and downright beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffle the loop. 20 & 20 to start then halfway.
EMOM (Every Minute on the Minute) 9 minute blocks
Minute 1 – Sandbag Squats x 15
Step-ups w/ sandbag remainder
Minute 2 – Sandbag Clean x 10
Step-ups w/ sandbag remainder
Minute 3 – Sandbag OH Press x 15
Step-ups w/ sandbag remainder
Repeat for the 9 minutes.
Run up Lover’s Lane to pull-up bars.
10 Pull-ups
20 Ruck on Chest BBS
30 Push-ups
Back down to Pavalon for another EMOM block.
We did all this 3 times with one bonus round at the pull-up station and a shuffle ruck snake through the parking lot back down.
135 Sandbag Squats
90 Sandbag Cleans
135 Sandbag OH Presses
40 Pull-ups
80 Ruck on Chest BBS
120 Push-ups
Infinite Sandbag Step-ups
MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
Tag: A-Rod
Simple Q
THE SCENE: Sultry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC
Imperial Squat Walker x 15 IC
Overhead Clap x 40 IC
Windmill x 10 IC
8-Count x 10 IC
THA-THANG:
5 Rounds:
- 20 Gas Pumps
- 20 Push-ups
- 1/4 mile run
- 20 squats
As many rounds as possible:
- Max effort push-ups
- 50 flutter kicks (4 ct)
- 25 mtn climbers (4 ct)
- 25 Burpee
- 50m sprint
MARY:
Mr. Wedgie’s 34th B-Day so as is the custom at Brickyard we celebrate with 8-counts. Only 24 since we “lit the candles” during the warmup.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
God is not surprised by any of what is happening in our state, Country, or World. He is the same God who spoke to Moses and who sent his only Son to this Earth. He is the same God that tells the sun to rise and set each day.
Repeat this out loud: “Jesus is King and I am not”
No go and serve the King.
MOLESKIN:
ANNOUNCEMENTS:
Fields and Mountains
THE SCENE: A nice balmy morning in a high school parking lot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, SSHs, Imperial Squat Walkers, Arm Circles, and one or two quick yoga poses.
THA-THANG:
Insert information about the workout.
- Mosied out to the football field because it’s open now to do some bear crawls out, lunge back with increasing distance.
- Then mosied over to our favorite rock pile, bear crawling through the majestic grassy meadow on the way.
- Picked a rocky friend from the pile.
- Exercises with your rocky friend at the bottom of the hill were: Curls x30, Overhead press x30, tricep extensions x30, goblet squat x30. Up the hill after each exercise either bear crawl or bernie, rocky friend in tote optional.
- Exercises at the top: 4ct MTN climbers x10, burpees x10, little baby crunches x40, supermans x20.
- Lunge walk, around the building, back down to our favorite rock pile/your rocky friend.
- Return rocky friend to our favorite rock pile and took a nice cool slowsie back to the AO.
MARY:
Around the clock pick-a-workout, mostly working on those summer abs
COUNT-OFF & NAME-O-RAMA
6 HIMs in attendance
CIRCLE OF TRUST/BOM:
Three things we are called to do as Christian men: Be good to each other (even when you don’t want to be), keep the Faith, do good things.
MOLESKIN:
Great fun, mumble chatter, and moderate griping were had by all.
ANNOUNCEMENTS:
Dr Feelgood is next up on Q
Low Angle
THE SCENE: Awesome and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 (Each direction, each arm)
Tempo Squat x 10
5 Burpees OYO
Overhead Clap x 40 (IC)
SSH x 30 IC
THA-THANG:
Bear Crawl 1-2-3: Partner up. P1 begins reps while P2 bear crawls to cone and crap walks back. Flapjack.
- 100 Merkins
- 200 LBC
- 300 Squat
Bearmuda Triangle x 3: Three cones. 1 Burpee at first cone, bear crawl to second and two burpees, bear crawl to third and three burpees. Three rounds.
Forest to Sea: Bear crawl to first cone and crab walk to second with jump squats at second cone. Five rounds with descending jump squats 5-4-3-2-1.
MARY:
8 Counts x 20 IC
Capn Thor
Freddy Mercury
2 min calf raises
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t be a doormat. Set your boundaries. It is ok to tell people no. Jesus does not want us to be doormats. He taught His disciples how to respond to slights and attacks. Turning the other cheek means walking in forgiveness, not being vindictive, but respectful, letting things roll off. This prevents bitterness from growing within our own hearts.
MOLESKIN:
ANNOUNCEMENTS:
Quarter Mile Bucket O Fun
Damp and humid
F3 WELCOme & Disclaimer
Warmarama- 21’s, Cherry Pickers x 10 IC, Grady Corns x 50 IC, Annie’s x 10 B IC, Danny Do Legs (Annie’s using legs instead) x 10 B IC, lunges x 10
THA-THANG:
Mosey to Marathon station
- Partner up and run, stopping every 1/4 mi doing 5 Burpees, 10 Merkins, 15 BBS. On return to AO change to 5 Man makers, 10 Bobby Hurley’s and 15 Bonnie Blair’s. This made the return run much slower as all our legs was achin’
- Fast Bernie to AO
- Mary: Gas Pumps x 15 IC, crunchy crabs x 15 IC B, Flutter Kicks x 20 IC
COUNT-OFF & NAME-O-Rama-
11 HIMS : Mr. Wedgie, Fast-n-Easy, A-Rod, Fob, Herbie, Biohazard, Oscar, Soy Sauce, Dr. Feelgood, Natty, Simmons
CIRCLE OF TRUST/BOM:
Words of appreciation and kindness to others are often forgotten. We must remember to show this appreciation to others for acts of kindness and influence. In turn, be that influence on those where opportunity arises. Don’t expect anything from it, just do it selflessly as Jesus taught
Moleskin: prayers for Natty’s mom’s in grieveing the loss of her husband, for Soy Sauce as he works through some tough times and for Lifetouch, as well as Simmon’s associate pastor who is going through CA Rx.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.