Fitness. Fellowship. Faith.
THA-THANG:
We took a trip around the track today. Stations included:
Dips x5 —
Flutter Kicks x5 —
Merkins x5
Plank Jacks x5
Pull-Ups x5
BBS x5
Squats
On each subsequent lap, we increased rep count by 5.
MARY
Box Cutters IC x10
American Hammers IC x10
STRETCHES
THE SCENE: Gloomy, but not too humid
F3 WELCOME & DISCLAIMER: Done and done
WARM-O-RAMA:
Basic Blindside-y warmup things: SSH, LBAC each way, This, That, tempo squats
THA-THANG:
Sometimes things change. Because it was a heavy day, the Q was expecting a lower number in attendance. What he forgot was that the Ghost Flag was in attendance… so we had visitors.
Quick Mosey to Picnic Table near the Tennis Courts and partner up. Each group will draw a card from the deck, multiply the number of the card by 10 (all face cards are “10” and Aces are “15). Each group is in charge of completing that number of reps of each exercise represented by card suit. Jokers are automatically 25 squats with either the 40# or 60# sandbag on shoulders.
After all the cards were taken, each group were asked to “give up” their highest, lowest, and one other card of their choosing back to the pile.
Once time was called, all of the Shamrock & Asylum PM combined their cards into piles and played a game of WAR. After one round, Shamrock ended with 23 cards and Asylum PM ended with 6. Each group did that # of burpees. Equalizer guys joined in to help.
Asylum PM grabbed the Ghost Flag having 5 guys at the workout!
MARY:
Not Enough Time.
COUNT-OFF & NAME-O-RAMA
15 HIMs, 0 FNGs, and a certain number of Ruckers (unknown to the Q)
CIRCLE OF TRUST/BOM:
“Only the guy who isn’t rowing can rock the boat.”
ANNOUNCEMENTS:
F3 in the Nude –> Saturday, July 29th
Ghost Flag –> Taken by ASYLUM PM
THE SCENE: Dark clouds, humid, 80’s with looming storms
F3 WELCOME & DISCLAIMER
standard disclaimer with no FNGS
WARM-O-RAMA:
Cherry Pickers (IC)
Twisties IC
Windmills (IC)
Motivators 5 IC
Grady Corns 25 IC
THA-THANG:
Mosey to parking lot west of playground
Bear crawl halfway – 5 excercises
Bernie to end – 10 exercises
Karaoke half back – 25 exercises
10 count rest
Rinse and repeat with different exercise (I forgot which 2 exercises we did)
20 count rest
Mosey back to Pavalon
2 sets of Ladders as follows:
| Round | Pull UP | LBC 1 ct |
Squat | Plank Jack | |||
| 1 |
|
10 | Run | ||||
| 2 | 10 | 10 | Run | ||||
| 3 | 10 | 10 | 10 | Run | |||
| 5 | 10 | 10 | 10 | 10 | Run | ||
| 6 | Run | 10 | 10 | ||||
| 7 | Run | 10 | 10 | 10 | |||
| 8 | Run | 10 | 10 | 10 | 10 | ||
| Round | Step Up | Imp Walker | SSH (1 ct) | Shoulder Taps (2ct) | |||
| 1 |
|
Run | |||||
| 2 | 10 | 10 | Run | ||||
| 3 | 10 | 10 | 10 | Run | |||
| 5 | 10 | 10 | 10 | 10 | Run | ||
| 6 | Run | 10 | 10 | ||||
| 7 | Run | 10 | 10 | 10 | |||
| 8 | Run | 10 | 10 | 10 | 10 | ||
MARY:
none
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You can make a difference
You can achieve a lot through either through volunteering or by starting something completely new, it just needs to begin with a spark and a little effort. There are likely others that support your cause in one way or another. Dream big, especially when it comes to helping others. Once you get the momentum and more involved, it’s hard to stop to it. In our F3 circle we can see what can result from an idea or a desire to make a difference.
Hardship Hill – Tank’s idea has grown into a large event making a huge difference with OEW
Saturday volunteer day at Lakeshore
Don’t be afraid to step up and volunteer or to initiate an event (small or large) you would be surprised in what you can achieve!
MOLESKIN:
none
ANNOUNCEMENTS:
convergence on July 8 at Shamrock