THE SCENE: Overcast with low humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No Warmup
THA-THANG:
1-mile run with CMU
100 Burpees
211 yard low crawl
100 Burpees
1-mile walk with CMU
Tag: Cornhole
Community Q
THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Each PAX selected their favorite warm-o-rama exercise and led us through it.
THA-THANG:
We moseyed to the top soccer field where each PAX led their favorite field/movement exercise. The PAX soon learned that paying attention to what the man before you called was of significant value
We moseyed to the playground and soccer field where we repeated the same process.
We moseyed back to the AO.
MARY:
A couple of PAX led us through their favorite ab-o-rama exercise.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 challenges us to be leaders in our communities, homes, jobs, etc. But how can we be leaders if we aren’t comfortable calling out stupid exercises with our friends in the dark? How can we be leaders if we don’t listen and know what has happened in the community, home, job? We can’t. We are called to lead and we are called to know what is going around us. Reaching out of our comfort zone to help others is what we should be doing.
ANNOUNCEMENTS:
Aug 18. Tank’s kickball tourney
Aug 25 Truckin to the Pound
Nov 3/4 F3 Anniversary weekend
Rainy Dayz
THE SCENE: Cold and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20
Then we had to get after it because it was too cold.
THA-THANG:
Mosey to the bleachers
- Box Jumps Oyo x 50
- Skaters Oyo x 50
Mosey to lil hill by the playground
- 5 tuck jumps run up the hill to light and perform 25 Squat R&R x 4
Finish Warm-O-Rama with Merkins and Tempo Squats
Mosey to upper Soccer field for a 4 man relay
- Standing Pax performs
- Monkey Humpers OYO x 15
- Squat Hops OYO x 15
- Tuck Jumps OYO x 15
- Al gore 10 ct R&R
- Mode of transport between PAX is the Lunge
Round 2
- Standing Pax performs
- Merkins x 15
- SH Taps 2 CT x 15
- Plank
- Mode of transport between PAX: Bearcrawl
Mosey around the Soccer Field
- 30 split squats on bleachers
21’s across the field – BBS & Flamingo’s
MaRY:
Suicides in parking lot
COUNT-OFF & NAME-O-RAMA
8 HIM’s and 1 FNG Sawdust
CIRCLE OF TRUST/BOM:
There is no way I would have got out of bed if it wasn’t for the accountability factor of the PAX. If there’s anything you want to succeed find someone will hold you accountable to growth.
MOLESKIN:
It was rainy and thundering this morning. We were close to ditching and getting some coffee but found strength to get out of bed and get after it!
Thankful for the weather parting about 10min in to the Thang!
ANNOUNCEMENTS:
Kickball, TTTP, GoRuck, F3 Olympics
More Roll-up V-ups Please
THE SCENE: Low 70s…pretty humid but not too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side straddle hops x 20
- Cherry Pickers x 5
- This/that stretch
- Tempo Squats x 10
- Tempo Merkins x 10
THA-THANG:
Mosey to Watt Rd parking lot
Descending Ladder. Work your way down the list until you’ve completed the last exercise, then run a lap around the parking lot. Rinse/repeat and remove the lowest number exercise each time through until you’ve completed 10 circuits.
- 10 Burpees
- 9 Iron Mikes
- 8 Roll-up, V-up
- 7 Incline Merkins
- 6 Squat Jumps
- 5 WWI
- 4 Diamond Merkins
- 3 Side Lunges
- 2 Jump Knee Tucks
- 1 Round the Clock Merkin
Soccer field. 6 Cones set up in rectangular shape. Mosey from cone to cone completing 20 reps of each exercise.
- Wide Merkin
- Speed Skater
- Box Cutter
- Big Boy Situp
- Calf Raise
- Ranger Merkin
MARY:
Since the Roll-up V-ups were such a crowd pleaser, we ended with 1 minute of these in cadence.
COUNT-OFF & NAME-O-RAMA
10 total: Gibbler, Tank, Cosmo, Cornhole, I-Beam, Black Lung, Sparky, Mr. Clean, Wall Ball, Bartman
CIRCLE OF TRUST/BOM:
Just a word about family & extended family. Love them even though they drive you nuts sometimes!
MOLESKIN:
ANNOUNCEMENTS:
Morning Mosey
THE SCENE: Humid, about 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward/back (4ct) x 15 each way
Overhead claps (4ct) x 15
Overhead air press (4ct) x 15
A little this/that and Michael Phelps
Hamstring stretch
THA-THANG:
About a 3.6 mile mosey along the riverfront and through downtown. Various stops along the way for rest/exercise: 1 cliff hanger Merkins x 15. 2 cliff hanger Merkins x15 then hold plank while partner does 10 squats while holding other partners legs. 3 Squats (4ct) x 15. 4 flutter kicks 4(ct) x 15 and American hammers (4ct) x 10. 5 lunge bridge yellow line to yellow line. 6 5 big ball pull-ups. Finish at AO.
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
25 HIMs. No FNGs. Moana, Thread Count, Bob Ross, Guano were also present and I could not find their tag.
CIRCLE OF TRUST/BOM:
“You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.”
Matthew 5:13 NLT
MOLESKIN:
Prayers for Preacher and his new job/upcoming move to Arizona, Sliderule’s family with the loss of his mother, Butterfly’s wedding this weekend.