Fitness. Fellowship. Faith.
THE SCENE: Mild temp, heavy humidity, and an amazing sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 20 yard there-and-backs of the following movements: jog, bernie, karaoke, lateral squat shuffle, jog, bernie
THA-THANG:
Mosey to the Upper field and complete 3 rounds of 11’s. After each round, run a lap counterclockwise from the field, down towards the AO, past the ballfield bleachers, to the bathhouse ramp, and back around the the Upper Field –
Round 1 – Monkey Humpers and High-Plank Rear Leg Raises (2=1)
Round 2 – Plank Toe Touches (2=1) and Reverse Lunge Front Kicks (2=1)
Round 3 – Air Taps and Good Mornings
MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
4 HIMs and 2 2.0s
CIRCLE OF TRUST/BOM:
Psalm 19:1-2: The heavens above declare the glory of God, and the sky above proclaims his handiwork. Day to day pours out speech, and night to night reveals knowledge.
MOLESKIN:
ANNOUNCEMENTS:
Sign up to Q at the Truck Stop. We have a great location in the middle of a community that’s currently underserved. It’s a great opportunity for growth, but we have to have leaders.
THE SCENE: Low humidity. Ideal temp.
F3 WELCOME & DISCLAIMER: added a rapid fire pre-workout name-o-rama and struggled to remember all 5 F3 Pillars
WARM-O-RAMA:
typical
THA-THANG:
EV.1 – PAX mosey’d to the upper field to complete the Ab Circuit below – 4 exercises; 4 sets per exercise before moving to the next; 30 seconds of work and 15 seconds of rest
1 – Elbow Plank 2 – Flutter Kick 3 – Full Range Freddie Merc 4 – Dead Bug / X-Up
EV.2 – 1-Mile Mosey around the perimeter greenway
EV.3 – Bleacher E.M.O.M – prescribed rep count for each exercise, every minute on the minute for 10 minutes
1 – High Stepper x 10 (2=1) 2 – Air Squat x 5 (10 for some) 3 – Imperial Walker x 10 (2=1)
EV.4 – Touchdowns – 4 rounds of the following – perform the rep-count of the round’s exercise on the end line of the field, then run to the other side of the field and do the same before running back to the start. Early finishers circle back for the Six
– Round 1 – 20 Merkins (Lunge to the Six)
– Round 2 – 15 Reverse Crunches (Bear Crawl to the Six)
– Round 3 – 10 Prisoner Get-Ups (Run to the Six)
– Round 4 – 5 Burpees (Encourage the Six)
MARY:
Group Merkins in Ring-of-Fire Format (3,2,1,1,2,3)
COUNT-OFF & NAME-O-RAMA
9 HIMs and a 2.0 (Champ)
CIRCLE OF TRUST/BOM:
Invite Christ into the areas of your life that are holding you back. That’s where He wants to be. Break the cycle.
MOLESKIN:
2 Corinthians 5:17 – Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.
ANNOUNCEMENTS:
July 2nd convergence at JUCO. No Truck Stop (or any other workouts) that day.
THE SCENE: Cold and clear. ~24 degrees with a slight breeze and ice on the mosey trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes 20-count; feet apart – right, middle, left 20-count each; Grady Corns IC x 5; LBAC IC x 5 (each way); Cuckoo Clock (forward neck extension) x 10; Neck Rolls x 5 (each way); Tempo Merkin IC x 5; Down Dog 20-count; Tempo Squat IC x 5
Warm-Up Tabata – (20 seconds work / 10 seconds rest) x 3 sets for each exercise; 20 seconds rest between exercises
(1) Side Saddle Hop (2) High Knees in place (3) Front Jacks (4) Jump Squat
THA-THANG:
EV1 – Toughness Tour: move from one parking lot to the next, completing the prescribed exercises and movements at each. 50 yard sprint before each exercise; 50 yard Bernie after each exercise.
Parking Lot order – Lower Watt –> Harrison –> Upper Watt
Exercises –
(1) Bobby Hurley x 10
(2) Merkins x 20
(3) Leg Levers x 20
(4) High Plank Alt Leg Raises x 30
EV2 – Bath House burpees and inverted rows – 20 of each OYO
EV3 – Bleacher Circuit – Complete all exercises without rest, then move over for the next group. All PAX performed 5+ circuits
(1) Box Jump to top of bleachers
(2) Alt Reverse Step Down to bottom
(3) Straight-legged Dips x 6
(4) Iron Mikes x 6 (single count)
EV4 – Mosey to Upper Field for burpee 5’s, moving from one sideline to the other between sets
ex – 1 burpee here –> 4 there; 2 here –> 3 there; 3 here –> 2 there; 4 here –> 1 there
MARY:
Fellowship Mosey then breaking into a Slowsey back to the AO to arrive on time
COUNT-OFF & NAME-O-RAMA
19, including FN2.0 (Nitro).
Submarine, Tailpipe, Gibbler, Van Wilder, Doubtfire, Brick, Gridiron, Dewey, Frosty, Earmuffs, Waxjob, Cosmo, Biscuits, Butters, Mayberry, Ratchet, Trunk
Not tagged in this post – Van Wilder, Dewey (2.0); Master Builder (2.0)
CIRCLE OF TRUST/BOM:
A prayer to make the passage about the armor of God applicable in our lives:
Lord, I put on the belt of truth. I choose a lifestyle of honesty and integrity. Show me the truths I so desperately need today. Expose the lies I’m not even aware that I’m believing. And yes, Lord, I wear your righteousness today against all condemnation and corruption. Fit me with your holiness and purity – defend me from all assaults against my heart. I do choose to live for the gospel at an moment. Show me where the larger story is unfolding and keep me from being so lax that I think the most important thing today is the soap operas of this world. Jesus, I lift against every lie and every assault the confidence that you are good, and that you have good in store for me. Nothing is coming today that can overcome me because you are with me. Thank you, Lord, for my salvation. I receive it in a new and fresh way from you and I declare that nothing can separate me now from the love of Christ and the place I shall ever have in your kingdom. Holy Spirit, show me specifically today the truths of the Word of God that I will need to counter the assaults and snares of the enemy. Bring them to mind throughout the day. Finally, Holy Spirit, I agree to walk in step with you in everything – in all prayer as my spirit communes with you throughout the day.
MOLESKIN:
Ephesians 6: 13-18
ANNOUNCEMENTS:
CSAUP coming up at Asylum on 2/26, 6:30a – 8:30a with food to follow. Several service opportunities posted on Slack. Check the service channel.
THE SCENE: calm, mid 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
toy soldiers
It band stretch
calf stretch
Routine:
20 side hops (left leg)
20 side hops (right leg)
20 merkins
20 leg curls
20 tuck jumps
THA-THANG:
MARY:
Wrote everyones name.
COUNT-OFF & NAME-O-RAMA
some dudes
CIRCLE OF TRUST/BOM:
Don’t wait to make changes. If you really believe change is needed, you’ll do it right away and with intention.
MOLESKIN:
ANNOUNCEMENTS: