Fitness. Fellowship. Faith.
THE SCENE: low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo stretch
THA-THANG:
Station work. 1 min at each station and then rotate. All while jamming to 90s tunes.
MARY:
COUNT-OFF & NAME-O-RAMA
Tweet-E, Junk, Tailpipe, Cosmo, Wallball, Slugger, Peekaboo, Abacus, Bartman
CIRCLE OF TRUST/BOM:
Don’t be lazy. Take initiative and be a leader.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: 67 degrees and bee eee ay you tee full
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats, smurf jacks, side straddle hops, star jacks, lunges, and inchworm merkins
THA-THANG:
Pax moseyed to the light-pole circuit in the upper parking lot. We increased rep by one for each consecutive pole on the way up and decreased rep by one on the way back, adding one exercise each trip in this order:
Afterwards, we found a battle buddy and stood opposite them in a line. Pax A Bernie’d as fast as they could for ~20 yards. When Pax A hit the 20 yd mark, Pax B sprinted to catch up with Pax A turning around to join the sprint once caught. Total sprint ~50 yards. We did two rounds for each team member and then Indian moseyed bac
MARY:
We had time for 30 box cutters, in cadence.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I read the PAX some exceprts from QSource 1.9 regarding Mammon, a HIM’s relationship with his work. We discussed how we failed or excelled in this area and how to keep it in check.
https://f3nation.com/2019/04/06/mammon-q1-9/
MOLESKIN:
Shooter is back, but he is being pretty quiet. Hopefully he’ll get back to his former self soon.
ANNOUNCEMENTS:
THE SCENE: 60 with Misty Mountains
F3 WELCOME & DISCLAIMER
Apologies for the mislabels, and mis-anything.
WARM-O-RAMA:
A few of these, a few of those. Pre-cursers of criss crossy things to come.
THA-THANG:A
At base of JUCOManjaro. Each HIM within a team of 4 takes turns carrying a CMU to the top of JUCOManjaro. As they carry the CMU to the top they cross over to the other side of the road where they will find a orange cone with a exercise on it which they will do. There were 9 stations to get to the top which were labeled:
As the group finishes, do American Hammers with the CMU’s being passed from HIM to him in a back facing circle of HIM’s on their six. Keep doing CMU American Hammers until the whole group is in the circle. Switch directions a couple times.
MARY:
Take CMU’s back down to the A.O.
COUNT-OFF & NAME-O-RAMA
Had a fun time naming our FNG who is now Blackbox.
CIRCLE OF TRUST/BOM:
https://www.biblegateway.com/passage/?search=John+1&version=NIV
Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome[a] it.
Fellowship reference: https://fellowshipknox.org/wl?c=1 (5/5/2019)
ANNOUNCEMENTS:
Hardship Hill coming as well as Bridge.
THE SCENE: 60s and almost too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Air Squats x30, 6inch LBCs x30, Burpees x10, MCs x30, Merkins x30, SSH x30, Flutter Kicks x30, Burpees x10, Monkey Humpers x30, Merkins x30, Smurf Jacks x30, Pickle Pounders x30, Burpees x10, Freddy M’s x30, Merkins x30, Jump Squats x30, Hello Dollies x30, Burpees x10, Merkins x25.
THA-THANG:
Once nice and loose, .mosey to soccer field for grinder. PAX performed exercises at each end of field, running to and from continuously while one PAX performs farmer’s carry with two CMUs around entire field. (Everyone got to do the carry once). Exercises:
MARY:
Mosey to Playground – find a place to hang. Body Hang on bar x30 Sec, drop and perform Flutter kicks x30; Hang 30 sec, Hello Dollies x30; Hang 20 sec, MCs x30; Hang 20 sec. Burpees x 21 for UNC Charlotte hero who gave his life to save others.
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
As men, we were created to work. Since God tasked Adam to tend the Garden of Eden this has been our purpose. Proverbs 24 reminds us of the pitfalls of laziness. We can drum up all kinds of excuses as to why those dishes can wait or the laundry can hold off or why you just need a few more hours sleep. Sleep is blessing, a gift from God but not something we should value so much we live for it, or idolize it. Work hard at everything you do!
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH and other get-togethers coming up. Stay tuned in to Groupme.
TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
6 exercises to improve mental toughness:
1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
4. Ruck – put a heavy pack on and go walk for hours.
5. Farmer carry – pick up some heavy shit and go for a mile walk.
6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.
MOLESKIN:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.