Tag: Base Salary
The Return of No Glove Love
THE SCENE: Insert info about the weather, etc.
THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs
20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30
Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers
Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises
Mosey through the courtyard back to the AO
LBC’s in cadence until time expires
Oscar Meyer FNG
Shamrock – Weigelmanjaro
THE SCENE: 64 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward then backwards (IC) 4 CT x 10 each
Side Straddle hop (IC) 4 CT x 10
Cherry Pickers 5
Twinkle Toes (IC) 4 CT x 10
Stretch quads, runner’s stretch, cobra, down dog
Short Mosey
THA-THANG:
Spread Out in Parking lot
There are 12 parking space lines
Line 1 – 25 Big Boys
Line 2 – 25 Squats
Line 3 – 25 Merkins
Start over at line 4.
We will end up at 100 reps per exercise.
The rock pile
Pick up 2 small rocks
Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10
Butterfly with rock x20
American Hammers with rocks x20 x2
Mosey to Weigel’s Hill
Bear Crawl to the top. Anytime you stop for a break you have to do 10 ( feet pointing uphill ) BBS. When you get to the top head back down and pick up the 6.
At the top we all do Monkey Humpers until it burns then head to the AO
If time, we will try to do our 12 lines challenge again to make it to 200 reps per exercise
We made it about halfway through a 2nd round.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
Honeydew, Stitch, Curveball, Betty, Le Bling, Caveman, Mermaid, Eliza, Skid Mark, Base Salary, Voo Doo, Oscar Meyer, Tailhook, 8-seconds, Mandolin, Fire!, Brimstone, Rubber Duck, Curry, Commission, Crawl Space, Anchorman,
CIRCLE OF TRUST/BOM:
Psalm 143:10
10 Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!
1- The request – “Teach me to do your will,”- Isn’t that basically what we all want and need from God? It’s a direct request to God that he will honor.
2- The praise – “for you are my God!” – I love this declaration of worship and respect to God.
3 – Continued praise and doubling down on the request – “Let your good Spirit lead me on level ground!” – This gives me a visual for “Your will be done” – David invites God to lead him. He humbly admits that he can’t walk through life on his own. He needs the one and only mighty God to walk with him.
ANNOUNCEMENTS:
Hardship Hill – Work day Saturday
Sk8er hops are fun
THE SCENE:
Perfectly Gloomy
F3 WELCOME & DISCLAIMER
Administered appropriately
WARM-O-RAMA:
Side straddle Hops,Squats,BAC F/B,Cherry Pickers, Back Stretch,Mosey
THA-THANG:
Mosey around the car parking lot a few time to confuse the PAX
We then performed a “Jeremy Scott Fitness Sunday Advanced Metcon” on a Monday.
10 inchworms w/ 2 merkins, 15 river rock squat presses, 10 spiderman steps, 15 chest flys, 5 slow monkey humpers, 50 seal jacks, 50 sk8er hops w/ toe touch. Run around parking lot. Rinse and Repeat 4x
MARY:
Hello Dolly, Flutter Kicks, LBS, Heels to Heaven, 1 burpee
COUNT-OFF & NAME-O-RAMA
15 HIM
CIRCLE OF TRUST/BOM:
An empty LaCroix is easily crushed but a filled and sealed LaCroix can withstand at least 240lbs of pressure. As men, we need to be filling ourselves with God’s word, the right relationships, and accountability to others around us. That way when the trials of life come our way we are filled and sealed like a new can of LaCroix that is not easily crushed under the weight of the trials. I am thankful for F3 and the men that are in my life that hold me accountable to not drain down too empty.
MOLESKIN:
ANNOUNCEMENTS:
Haw Ridge April 14th. Sign up now and get on a team.
Shield Locks starting soon at Shamrock. Reach out to me if you are interested in locking shields with a few good men and putting another guardrail in your life to keep you on the path.
Shamrock February You vs You
THE SCENE: Beautiful morning. Clear and 52°.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10ish IC
Windmillx10 IC
Hairy Rockettsx10 IC
THA-THANG:
February You vs You
- Max BBS in 1 minute
- Max merkins in 1 minute
- Max pull-ups
- 1.5 mile run for time
- Max burpees in 5 minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Romans 5:3-5
“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”