Fitness. Fellowship. Faith.
THE SCENE: Beautiful 27 degree darkness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Abe Vagoda
Rockettes
This and That
THA-THANG:
7s – merkins and pull-ups
11s – big boys and SSHs (4 count)
21s, 20 overhead press, 20 rows
EMOM – 10 box jumps, 10 ground dips, 10 crunches
EMOM – 10 squats, 10 CDDs, 10 freddie mercs
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 1:8-19
THE SCENE: Just north of shorts weather.
F3 WELCOME & DISCLAIMER Done and Done well!
WARM-O-RAMA:
Typical Blindside Warmup-y things:
SSH IC x15 | TieFighters IC x10 each way | Tempo Squats IC x10 | Little bit of this, Little bit of that
THA-THANG:
January Metric Workout:
After every 25 reps, run 25 yards, do two burpees, and return to start
Each round is 525 reps (don’t count burpees).
How many did you get? Record the total HERE
MARY:
Fellowship Mosey™ to the Smokehouse to return CMUs as Mary
COUNT-OFF & NAME-O-RAMA
14 HIMs; 0 FNGs; 3 PreRuckers
CIRCLE OF TRUST/BOM:
Excerpt from the foreword of “Man to Man, Dad to Dad: Catholic Faith and Fatherhood” by Brian Caulfield:
I hear from many men who are quietly yet heroically living a life according to conscience, guided by natural law and the teaching of the Church. Even if they have not lived perfect lives, these men understand the dual meaning of the term “Fathers for Good.” First, once a man has a child, he is a father for good– there is no giving back the gift or commitment that comes with responsibilities. Second, every man, amid his own sin and weakness, deep down wanted to be a good father. He wants to offer something of lasting value to his child that only a father can give. He knows that despite many negative portrayals in popular media and culture, there is a great dignity in the role of father.
Despite our best efforts, these are still difficult days for men and for fathers. Our identity and duties have been in flux for decades, and it is time for us to start building something new and better from the shifting sands of our culture. It’s time to build the next Greatest Generation. If you’re a man who has faith even the size of a mustard seed, there is a path for your marriage and your fatherhood that leads to the greatest satisfaction a person can have in this world– the grace and accomplishment of finding your vocation. True fatherhood is a call from God the Father.
ANNOUNCEMENTS:
5.11 Memorial Ruck tomorrow (1/21) at 8 am at 5.11 Tactical in Cedar Bluff. Perfect opportunity to double up with a beatdown at TruckStop from 6-7 then hit the ruck afterward!
THE SCENE:
It was a cool damp morning as I remember it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some light calisthenics to get the heart pumping and blood moving.
THA-THANG:
Had 13 exercises at 13 spots areound the AO. Reps were 13 four count movements, or was it 26 reps per movement?
MARY:
Time was perfected ended at 0615.
COUNT-OFF & NAME-O-RAMA
9 PAX in attendance.
CIRCLE OF TRUST:
Went over Hebrew 10:24-25, and why it’s important to gather together in order to spur and encourage one another.
MOLESKIN:
It is always great too be in the gloom with the men of F3. Always an encouragement and great start to the day!!
ANNOUNCEMENTS:
Memorial Q tomorrow 0700 at The Rampart in memory of Cardinal.
THE SCENE: Upper 30s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 85 SSHs
THA-THANG:
Mosey to the flag pole
85 merkins and then run to the Top of the World
85 squats and then run to the dock
85 Carolina dry docks and then run back to the Top of the World
85 leg lifts and then run back to the flag pole
Rinse and repeat until time
Fellowship mosey to the AO
MARY:
Timed it right, so we only held an Al Gore for a few seconds before the clock struck 6:15.
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Today is my dad’s birthday. He would have been 85. After almost 6 years, it has gotten easier, but it never gets better. Time is precious. Live it up.
MOLESKIN:
Prayers were requested by Ribbed and Blindside and prayers were made.
We didn’t know it at the time, but prayers for the family of our fallen F3 brother, Cardinal.
ANNOUNCEMENTS:
Check Slack
THE SCENE: very nice cool weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Pain Stations: run around the course stopping at cones for exercises. Sprinting or bear crawl to next cone when indicated. Exercises at cones are:
not necessarily in that order
MARY:
some flutter kicks, and some boat canoes
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Old Testament is like a stained glass window. It is beautiful on its own, well made and intricately designed but its true beauty is not shown until the light hits it. Jesus is that light. Challenge yourself to read more of the Bible, especially the Old Testament with Jesus in mind.
MOLESKIN:
Good to be back
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.