THE SCENE: 55F Cloudy, a bit wet and windy
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park and headed east on Fleenor Rd and then stayed on Union Rd until we got to the Fox Run neighborhood. We then headed up Brochardt Blvd until we reached 2.5mi. We then turned around and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Rosetta, Cosmo, QIC-Archie
Tag: Cosmo
DOUBLE QUARTER-POUNDER W/O CHEESE PLEASE.
THE SCENE: Mid 40s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, CDD, TN Rockin Chair, Squats.
THA-THANG:
Mosey toward MRSA Field, stopping for a short bear crawl. At MRSA Field, perform the Double Quarter-Pounder (Run 25yd do 25 Merkins – Bernie back, Run 50 yds do 50 squats – Bernie back, Run 75yds do 75 Mountain Climbers – Bernie back, Run 100yds do 100 SSH – Bernie back, Repeat all for a total of two rounds.
Mosey to Field 2, continue running the 4 corners, stopping at corner 1 and 3 for 10 Jump Squats and Increasing 8ct BBs at comers 2 and 4.
Mosey to Rail Bars at water station: 11s – Pullups at station, Donkey Kicks at bottom.
Slowsy to playground for AMRAP: 5 Pullups, 10 Merkins, 15 dips
Mosey to bridge: PAX stack shoulder to shoulder holding Al Gores. Last man runs or traverses in any way he wishes to front. Continue in rotating fashion until bridge is crossed. We had some bear crawls, burpee broadjumps, lunges, ninja rolls (Waxjob), and more.
MARY:
Cosmo tortured the men while the Q gathered his cones on MRSA Field. Q returned and led about 2 minutes of Pickle Pounders, SSHs.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Phillipians 4:7
The Q shared 5 practical steps that have helped him battle the “kaos” of life and cultivate an inner peace that surpasses understanding:
1. Surrender to total trust in Christ – this settles once and for all the ultimate question of where you will spend eternity.
2. Believe God’s sovereignty rules over all, including your life (all over the Bible). This removes any fear or anxiety about your life and what happens to you.
3. Trust the Lord to meet all of your needs. This eliminates all concerns with not having enough.
4. Maintain a clear conscience. This protects the inner peace that you have.
5. Accept the way God made you. This prevents the stress and anxiety of trying to change things beyond your control.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Mrs. Junk
Typical Easy Five
THE SCENE: 50F Clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Mustard, Cosmo, QIC-Archie
Truck Stop Convergence
THE SCENE: 40 and clear….perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (Waxjob)
- Side Straddle Hop x 25
- Tempo Merkins x 15
- Tempo Squats x 15
- Grady Corns x 31
- Crabettes x 10
THA-THANG:
- Mosey to the concrete bleachers (Bartman)
- 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
- Mosey to the end of the soccer field (Waxjob)
- 50% run across the field
- 75% run back the other direction across the field
- 100% run across the field 25 v-ups at the other end
- 100% run back – 25 big boy situps at the other end
- Tunnel of love
- Mosey to the bottom soccer field (Bartman)
- Kraken style run around 6 cones. Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones. When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats. Time ran out, had to cut this short.
- String of pearls mosey back to the AO (Waxjob)
- Monkey humpers facing the road
- Freddie Mercury by the outhouse
- Pledge of Allegiance by the flagpole
MARY: (Waxjob)
- Boat/canoe while singing row, row, row your boat
COUNT-OFF & NAME-O-RAMA
41 strong! Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman
CIRCLE OF TRUST/BOM: (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death. In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.
MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different. It was great to see many faces I hadn’t seen in a long time.
ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church
No SSH
THE SCENE: 48, no rain. Kind of nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps
10 penalty burpees cause Mayberry forgot the flag
cherry picker
imperial walkers
good mornings
THA-THANG:
Route 66+, merkins at each light pole
watt rd field, do 1 exercise at each corner as you run a lap. Do 5 laps
- Mountain climbers x 10, 4 count
- squats x 10
- merkins x 10
- overhead claps x 10, 4 count
mosey to playground for 11’s
pullups and BBS, run to middle light (50 yds)
20 squats at Bottom of hill. Run to the outhouse and 20 underhand easy ups. Repeat 3x
MRSA field
50 yd bear crawl, then 10 CDD. Repeat 2 x
mosey to AO
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Toto wedding today!
ANNOUNCEMENTS:
convergance next Saturday at the truck stop with 3rd F at 2 rivers church.