THE SCENE: Rainy! high 40s
F3 WELCOME & DISCLAIMER
done as suggested
WARM-O-RAMA:
THA-THANG:
MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
Fitness. Fellowship. Faith.
THE SCENE: Rainy! high 40s
F3 WELCOME & DISCLAIMER
done as suggested
WARM-O-RAMA:
THA-THANG:
MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Awesome for HEAVY PT
F3 WELCOME & DISCLAIMER: Yep, yep, and yep.
WARM-O-RAMA:
(1) SSH – 10 x 4 IC
(2) Tempo Squats – x10 IC
(3) Baby Arm Circles – 10 x 4 each side IC
(4) Imperial Walker – 10 x 4 IC
(5) Tempo Merkin – 10 x 4 IC
(6) Mountain Climbers – x10 IC
(7) Cherry Pickers – x5 IC
Mosey to Pool Wall – 5 wall-ups
Mosey to Recruiting Center – 5 burpees before crossing road
The Thang – Brickwork (1 CMU/PAX)
1. GOOD MORNING
10 GOOD MORNINGS
10 SINGLE-LEG SQUAT (BOTH SIDES)
10 GOOD MORNINGS
10 PLIO-MERKS (EACH SIDE)
10 GOOD MORNINGS
10 SINGLE-ARM ROWS (EACH SIDE)
10 GOOD MORNINGS
2. CMU 4 Corners (Move through corners clockwise)
Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)
(10 count)
3. 4 STATIONS:
1. 20 Pull-ups (TIME KEEPER)
2. TIRE FLIP
3. CMU THRUSTERS
4. CMU LUNGES
ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.
MARY:
COUNT-OFF & NAME-O-RAMA
6STRONG
CIRCLE OF TRUST/BOM:
MOLESKIN:
Prayed for Biohack’s surgery and family
ANNOUNCEMENTS:
Borg’s VQ, Colonel’s last day, Coffeeteria @Chick-Fil-A next Thursday
THE SCENE: Clear and 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow jog with cadence change up and high knees
Circle up: SSH, Front Arm Circles, MorrocanNightClub
Dynamic stretches:
Indian Run to CMUs:
No recovery, Grab 1 CMU – curl CMU up to chest and lower gradually to full extension, as PAXes jog back to the picnic tables
THA-THANG: Circuit training using 4 Picnic tables, no recovery pauses.
Run timer – (target =approximately 1 minute run) Modify = carry block
“Merder-kin” table – Modify = Use different levels of table
Legs Table – Modify = Use different levels of table, carry block
Table of Abs-olution
Noodlegs Table – Modify = carry block
COOL-O-RAMA:
Jog CMUs back to stack, Jog to CoT.
MARY:
PAXes crushed the Table of Abs-olution, so no Mary today. Sweet!
CIRCLE OF TRUST/BOM:
Word – Jesus is Lord. John 6:29 “This is the work of God – that you believe in the One He has sent.”
MOLESKIN:
Thanks for your amazing encouragement and participation on this my VQ.
THE SCENE: 49 and clear. Super!
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
THA THANG:
Mosey to the Friendship Bell
Mosey to K-25’s backside
Mosey to another hill
Mosey to yet another hill
Mosey to the amphitheater steps
Mosey to the pool wall
MARY:
30 sec Al Gore
30 squats
Sprint
Repeat
30 sec plank
30 merkins
LBCs
Repeat
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
The idea for this Word came from Rocket. Last week, he and I were talking about his knee that he injured in July. I remarked how he hustled so hard the workout before – racing back to the flag against Mathlete. I said, “Man, your knee seems to be so much better!”. Rocket responded, “Well, I’m having just a little bit of pain. I’m thinking about going to see someone about it – to fix it while it’s little, so that it doesn’t turn into a big deal”.
That’s the Word that I want to think about; Fix it while it’s little, so that it doesn’t turn into a big deal.
Do you have anything in your life that is just a little askew? A little bad habit? A little sin? Something that is not helping you accelerate to be the man you want to be? Something tiny that you can correct before it becomes a big deal?
We need to saw these things off while they are little – before they become a big deal. Because each of these things, when they become full grown – can ruin a man.
One of the earliest recorded conversations between man and God is in Genesis 4. Adam and Eve’s sons, Cain and Able, have each made sacrifices to God, but Cain’s is half-hearted. He becomes envious when God favors his brother’s offering instead of his. In that heated moment, when Cain is seeing red, God speaks to him and says, “…if you do not do what is right, watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation)
Think about that imagery of sin…crouching, then pouncing. It makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing. Then pounce, the lion is there!
Is there a particular sin in crouching your life? Either so small that you don’t see it for what it is – or that you think it is just a harmless little thing? Let’s get the little things in our life under control and fix it while it’s little, so that it doesn’t turn into a big deal”.
“You must master it before it masters you.” Genesis 4:7
MOLESKIN:
Rejoicing and mourning. Rejoiced for the birth of Slappy’s BFF’s son. Mourning the loss of Biohack’s MIL. Prayers for those families.
ANNOUNCEMENTS:
THE SCENE: Cold 33 degrees, clear and Godly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Jim Thorpes, Little this & that, OH Claps–>Seal Claps–> behind the back claps–>(B) Baby arm circles
THA-THANG:
Run to track (3 rounds)
R1
MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Hamm, Colonel and new FNG named Geppetto
CIRCLE OF TRUST/BOM:
Communication- from my mentor Dr. Michael McIntyre
MOLESKIN:
Prayers for Herbie and his struggles, and thanks for voicing them…we all have them. Colonel’s aunt’s new foster kids and all like them need prayers and the struggle for the caregivers that work so hard to provide for them.
ANNOUNCEMENTS:
No OYO’s this next week…all together work to help mentally grow us all. I challenge everyone to keep trying to spread the Word of F3 and bring some more FNG’s to the fold. Our iron has dulled and we need to be sharper