Fitness. Fellowship. Faith.
The Scene: 59 degrees, light wind…
F3 Intro and Disclaimer
Warm-O-Rama
Cherry Pickers x 10
Merkins x 10
The Thang:
Attempted CMU group thang that blew up on me so we audibled to the below
11’s- up cardiac hill
Star Jacks/Burpees
Ab-O-Rama
Captain thor AKA Woodshack and Merkins
The Share (BOM):
Leadership
Set Direction
Provide Protection
Made Provision
To be a courageous leader, every man must master one significant obstacle: Feelings
Have a plan and a purpose
F3 Welcome & Disclaimer
The Scene: near perfect conditions – 55 degrees, overcast
The Thang:
5:30 COP – 7 min
Mosey to Field Office
Mosey to Soccer Fields “Doug Brown’s” (Doug Brown was an NCAA Champion, Olympic Team Member at legendary Tennessee T&F coach,. One of his favorite workouts was endless quarters. This is modeled after his coaching regimen) – 6 laps around a single soccer field, sprint the straight, perform an exercise as instructed on the corner, recovery jog to next corner, sprint the straight, perform an exercise on the corner, recovery jog to next corner. Rinse and repeat. Exercises vary on each lap:
Mosey to Field Office
Mosey to Pavilion – rotate with battle buddy
Mosey to AO for abs
Matthew 4:19-20
Walking along the beach of Lake Galilee, Jesus saw two brothers: Simon (later called Peter) and Andrew. They were fishing, throwing their nets into the lake. It was their regular work. Jesus said to them, “Come with me. I’ll make a new kind of fisherman out of you. I’ll show you how to catch men and women instead of perch and bass.” They didn’t ask questions, but simply dropped their nets and followed.
The call to follow Jesus is a call to transformation. He does not leave us as He finds us. He leaves no area of our lives untouched: family relationships, friendships, our perspective on life, work, leadership and the world in which we live, all are fair game. Jesus doesn’t come to justify our current lives, He comes to call us to real life. Are you ready to trade in your life to find real life? Are you ready to follow Him?
One of the things that resonates with me, about F3, is the way I’ve been transformed by it – it creates more productivity in my day, encourages me, pushes me to be a leader and team player. Praying that we would all choose to lead where necessary in our lives, and follow as necessary.
Warmup
SSH x25
Burpee Ring of Fire. Circle Up. Run in place. Each PAX takes turn calling “DOWN”. Pax Burpees. Progresses to next person.
Michael Phelps x 10
Set 1 – Dugout Hugout
Partner Up! Pax runs to Baseball Diamond.
Set 3 – AbSprints on Parking Lot Hill
Partner Up!
Pax 1 – Sprint to Gate at Top of Hill
Pax 2 – Iron Cross. Flutter Kicks. BBS. (Only change when need to modify)
(Switch to Bear Crawl Up halfway through)
Set 2 – Pablo’s 11s
Pax runs to end of parking lot near ball field and lines up.
TOP: 10 Nipple Scraper Merkins
BOTTOM: 1 Never Cross Dollys
F3 Welcome & Disclaimer
5:30 COT
Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.
Break up into three groups and run to each station. Every time you pass the Flag Pole do 10 Burpees.
Aiken Legs x 3
Hill Runs
Aborama
“Told To Follow Freed to lead”
We are programed by the world to solve every problem and work it out on our own power. This can be a frustrating endeavor because many of life’s challenges are out of our control. We can become distracted trying to see into the future and fail to lead in the areas of life that God has called us to because of the distraction. God has simply calls us to follow him. He is in control and is in and before all things. Proverbs 3:5-6 says Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. When we follow him and trust that his has our present and future in his hands we are freed to lead in the areas of like that he puts in front of us. Let’s be men of impact that follow Christ and therefore are feed to lead.
38 degrees Fahrenheit. Clear and star filled sky.
F3 Welcome & Disclaimer
Theme: What do you think on?
Baby arm circles 20×2
SSH 25
Newtons cradle 10
Clock Merkins 3-6-9-12
OYO Bernie Sanders up the hill
Mosey to top of hill rock pile
Crossover to parking lot
Bears and rocks. Across lot and back.
Inchworm back across. Until all done.
Squats with rock 40.
Overhead press with rock. 15
Mosey to admin building
Dora relay: burpees, bunny hop, newtons cradle Merkins. Sprint across parking lot. 2-4-6-8-10. Ascending/descending.
(Wall climb aborted for another day…)
Mosey back to AO
Austin Asskickers 8 right and 8 Left
LBC 10
Dollys 10
Dead cockroaches 10
High dollys 10
BOM:
WORD: Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. Philippians 4:8
Remember this, to be in the world but not of the world. Be a light set on a hill to others. Strive for excellence in all you do!