Fitness. Fellowship. Faith.
THE SCENE: Sprinkly, HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
AMRAP – with CMU
THE SCENE: It was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next
MARY:
COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page
THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We stretched some.
THA-THANG:
We ran around the park.
When we got to the playground on each lap we did 10 pullups.
When we got back to the AO we did 20 Merkins.
We did 3.5 long laps with the extra section that Frosty says makes each lap a true mile.
MARY:
No Mary at this AO
COUNT-OFF & NAME-O-RAMA
MOLESKIN:
This was the first run after Tank’s Hardship Hill Obstacle Course Race on Saturday. My legs were not 100% back to normal yet, but it was good to be out and moving again.
WallBall decided 3.6miles wasn’t enough for him and had to finish out the 4 miles.
We welcomed Bueller back after a long abscence.
Also my apologies to Swirlie who I told to go lift because I thought I’d be the only one running. My bad bro.
THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretched on our own. Swirlie came in on two wheels but made the start.
THA-THANG:
Mosey the long way to the cush field:
Continue mosey around the park until time is up.
Depending on whose watch you believe it was anywhere from 4.33-4.6 miles in total.
MARY:
No abs here
MOLESKIN:
Frosty is recovering from a hammy pull during Woodshack’s beatdown on Saturday. So while the rest of us did sprints he went off on a private walkabout. Turns out he tried to draw a bunny using Strava maps, but in the end even the most intuitive modern art scholar would say it looked like crap. It was a good effort though, and he kept moving which was the most important thing. Ironically we discussed GPS watches on the last two laps of the park, including which ones worked better with Strava, unaware of Frosty’s failed attempt at bunny drawing.
THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct
THA THANG:
Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each
Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.
Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs
10 burpees
Mosey to get CMUs
Mosey to AO
20 3-count Calf raises
MARY:
ring of fire -push down leg lifts
Flutter kicks x22
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
James 1:19-20 NIV
God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends? MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend