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
The Scene: 59 degrees, light wind…
F3 Intro and Disclaimer
Warm-O-Rama
SSH x 10
Imperial Walkers x 10
BBAC x 10
The Thang:
DORAS-
100 Burpees
200 LBC
300 Merkins (as partners finish help other groups finish)
ESCALATORS-
10 Burpees
10 Burpees, 20 Squat Jumps
10 Burpees, 20 SJ, 30 Merkins
10 Burpees, 20 SJ, 30 Merkins, 40 Squats
11’s-
LBC/Flutter Kicks
Ab-O-Rama
Dealer’s Choice- Marge/Homer, American Hammers, Change the Dial….
The Share (BOM):
FINISH was the word of the day and the topic. Finishing strong takes passion, desire, guts. The PAX was encouraged to finish strong this day, this month… and encouraged that we are not a “finished” product. God is not done with us!
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.
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!