THE SCENE: Overcast with low humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No Warmup
THA-THANG:
1-mile run with CMU
100 Burpees
211 yard low crawl
100 Burpees
1-mile walk with CMU
Tag: Bartman
Back to School Bash
THE SCENE: Gloomy
F3 WELCOME & DISCLAIMER:Done
WARM-O-RAMA:
Mosey to the outhouse and back
Plank x 12 IC
“Toe Touches” x 12 IC
“Bicycle” x 12 IC
THA-THANG:
DORAs- run to the outhouse and back to tennis courts while you and your partner complete 250:
- Squats
- LBCs, BBSU, HD, FK
- Fence Jumps
Suicides on the tennis court and complete circuits of 10-20-30-40 squats, LBCs/BBSU/HD/FK, and fence jumps
Recovery laps x 2
Lunges across the tennis court
Plank x 15 IC
Recovery laps x 2
Sprints x 4
Mosey to outhouse and back to AO
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I shared some good news about the excitement of starting school for my daughter. Fun to see her love something and look forward to it. Enjoy life, seek contentment over fun but ain’t nothing wrong with having a little fun!
MOLESKIN:
Ocho- great work by all. Saw guys really pushing one another to get better, be better, do better.
ANNOUNCEMENTS:
F3 Dads Ca,p this weekend in Alabama!
Welcome to the Jungle, we have Fun and Games!
8-6-18
Welcome and Disclaimer
Warm o Roma-
-Side straddle hop (IC*10)
-Baby arm circle fwd (10)
-Back (10)
-Mtn Climbers (IC*20)
-High knees 20 OYO
Tha-Thing-
-Mosey to Maintenance Building. Grab CMU.
Weighted crunches 30 OYO
Weighted side crunches. 10 OYO each side.
-Mosey to big pond.
Water Relay. Divide PAX into 2 teams. Relay to middle of parking lot and back. (x2)
-Mosey to AO
DODGEBALL!!
This is a workout version of dodgeball I came up with. This is just a trial run and only played for a few minutes during the duration of Welcome to the Jungle song. Regular dodgeball rules apply, except You can only Dodge with a squat jump or a burpee. If you get out, pick an exercise to do and rotate as necessary.
After not even a full round, we found the game needed to modified. If you get hit, 2 burpees. If you miss, 1 burpee.
Original version may work if we use more space in the future though.
Mary
-Flutter Kicks (IC*15)
-American Hammer (IC*15)
-Roll up/V up (Courtesy of Bartman.
CoT
BoM
– Beatitudes of Matthew. A ‘guideline’ to the Christian life. PAX challenged to evaluate where they’re at, where they need to be next, and how to get there.
Announcements-
3rd F this Saturday at the Outlook
CSAUP on 8/25
Snaggletooth VQ
THE SCENE: muggy & overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x, tempo squat 20x, “pineapple pickers” 10x, baby arm circles fwd/bkwd 20x, 4-count squats 25x, burpees 10 (OYO), mosey to upper parking lot
THA-THANG:
Partnered up with battle-buddy. Stick together for 21s:
- run 50 yards to end of parking lot
- 21 merkins
- run back – 21 BBSU
- run back – 20 merkins
- run back – 20 BBSU
- rinse & repeat…
- we finished up with our squats for the monthly challenge and our leftover burpees from Speedo’s Q on Wednesday.
MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
Fast/Easy, Sty, Doubtfire, SAP, WaxJob, Sweeper, Bartman, Speedo, Trolley, Snaggletooth
CIRCLE OF TRUST/BOM:
Hebrews 12:1-3
MOLESKIN:
In the same way a battle buddy sticks with you, Jesus – the pioneer and perfecter of our faith, sticks with us, knowing us and knowing the way. Keep your eyes on Jesus.
ANNOUNCEMENTS:
LOTS OF STUFF GOING ON…
Community Q
THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Each PAX selected their favorite warm-o-rama exercise and led us through it.
THA-THANG:
We moseyed to the top soccer field where each PAX led their favorite field/movement exercise. The PAX soon learned that paying attention to what the man before you called was of significant value
We moseyed to the playground and soccer field where we repeated the same process.
We moseyed back to the AO.
MARY:
A couple of PAX led us through their favorite ab-o-rama exercise.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 challenges us to be leaders in our communities, homes, jobs, etc. But how can we be leaders if we aren’t comfortable calling out stupid exercises with our friends in the dark? How can we be leaders if we don’t listen and know what has happened in the community, home, job? We can’t. We are called to lead and we are called to know what is going around us. Reaching out of our comfort zone to help others is what we should be doing.
ANNOUNCEMENTS:
Aug 18. Tank’s kickball tourney
Aug 25 Truckin to the Pound
Nov 3/4 F3 Anniversary weekend