Fitness. Fellowship. Faith.
THE SCENE: 40ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
Ran the loop.
THA-THANG:
21’s on the hill of broken promises. 20 bodybuilders at the bottom. 1 get-up at the top.
MARY:
COUNT-OFF & NAME-O-RAMA
2!
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got down through 13 bodybuilders/8 get-ups before time ran out. 132 bodybuilders, 36 get-ups and 4 miles.
ANNOUNCEMENTS:
THE SCENE: Partly cloudy 50
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Three played leap frog with Sandy during pre-ruck. Three smart guys did traditional ruck before Q.
T-Plank Arm Circles x 10 Each direction, each arm
Imperial Squat Walker x 10 IC
Tempo Merkin x 10 IC
Overhead Clap x 30 (4ct) IC
THA-THANG:
Mosey to back lot.
Charles Bronson: Complete reps of exercise, run to first cone, bear crawl to second, run back and begin next exercise.
Mosey back to AO
11s: Inclined merkin/ declined merkin
3 Rounds of 20:
MARY:
8 Count Man Makers x 10 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We have a lot to pray for/about these last few weeks. Write it down, make the effort to pray for those around you not just in F3.
MOLESKIN:
Luke 22: 44-46
ANNOUNCEMENTS:
THE SCENE: Finally DRY but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sprinklers IC x 20, Chinooks IC x 20, Rockette Hillbillies IC x 20, Hammy and Quad Stretch, SSH IC x 20
THA-THANG:
Doracide – partner up – Pax 1 listed exercise, Pax 2 suicides with burpees
MARY:
Do-ah-diddy with flutter kicks and box cutters
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
5 Characteristics of a Godly Man: Serve the King, Step Up and lead, Speak Out, Stand Strong, Stay Humble
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: Clear 32 with Super Moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A-Rod and Fast-n-Easy co-Q
SSh x30 IC
Imperial Squat Walker x 15 IC
Tempo Merkin x 10 IC
8 Count Man Makers x 10 IC
THA-THANG:
Big Sexy: 3 rounds
Apple Turnover: Bear crawl to cone then switch to crab walk. Keep switching BC to CW to end of parking lot (100 meters)
Bear Crawl PT: Going back down same line of cones with just BC between cones and following exercises at each cone:
Mosey to front of school
Ascending Bear Crawl: 1-10 merkin
Dips/Derkins: 10/1
MARY:
Flutters, Dolly, Bicycle with flop to 10 (4 ct) merkin after each round.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
From “Building Your Band of Brothers” by Stephen Mansfield:
“These were the commitments that bound men together centuries ago. The lived open, accountable, dutiful lives. They were connected. They had roles to play, jobs to do. They were devoted to a people-Their people.”
We are the same. We have a responsibility to our community and families as well.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Rain showers 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x10 each arm/each direction
Tempo Squat x 15 IC
SSH x 30 IC
Lunge Circle x 10 each leg (IC)
THA-THANG:
Dirty Hook Up: Face wall in plank. At Qs call Right hand up on wall, then left, down right, down left. Hold plank. Q holds time on how long to hold before moving hands up and down or in plank.
Wolverine: Stand-Plank-Merkin-left knee to left elbow-right knee to right elbow-merkin-stand = 1 rep x10 total
Super 21: Merkin/Sit-up. Do 1 merkin/1 situp, 2/2, 3/3 etc.
Mosey to pavilion
Creature Merkin: At benches/tables do 20 reps of left hand up/right hand up merkin on benches with merkin when come off bench back to ground.
Cliff Hanger: Partner up. At picnic tables hold partners feet. Partner will have hands on bench of table, do merkin, then move hands to table top and do merkin. Bring hands down to bench and begin again. 10 Reps
MARY:
8 Count man makers x 10 IC
Imperial squat walkers x 15 IC
Capn Thor 10:40 (sit-ups to hammers)
40 SSH
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I said somethings. I didn’t write it down. Old Testament.
MOLESKIN:
ANNOUNCEMENTS: