Fitness. Fellowship. Faith.
THE SCENE: 28, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo
THA-THANG:
Run at your own pace to mcfee rd and back (4 to 5 miles)
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Nice run. Broke into different groups based on your pace and it worked out well. Welcome to Penny the temporary mascot!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: A lovely 28 degree morning… The swamp is fully flooded from the recent rain, but the pavement is dry. A few ice patches over the paths…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
TN rocking chair x15 IC
Mountain Parkers x15 IC (Mountain climbers, except opposite knee-to-elbow)
Crabettes x15 IC
LBAC Fwd x10, Rev x10
That woulda been it, but then Sparky arrived, needed to make sure he was warmed up.
15 more Mountain Parkers IC
THA-THANG:
20 cards with 10 different exercises have been distributed over a 2 mile course.
Each card also has a #1 or a #2. PAX with F3 name A-M are #1, N-Z are #2.
PAX mosey as a group along the course, taking turns flipping the card as they arrive.
If the number of the PAX who flips the card matches the number on the card, double the reps!
Additionally, four “You guys are screwed” tokens were distributed to trustworthy PAX.
When a token is played, add a repeat of the previous station to the current station.
The final station – Slalom bear crawl under the guard rail by the Watt Rd. soccer field
MARY:
Made it back to the AO just in time for about 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
12 HIMs plus one giraffe
CIRCLE OF TRUST/BOM:
Since my 2.0 goes to a Christian school, she has a verse to memorize nearly every week, and has ever since kindergarten. We’ve always used the drive time to school to learn that verse together. I really appreciate the time to dwell on the Word and let it sink in.
This week’s passage was Jeremiah 29:11-14. Verse 11 is pretty popular, but the one that caught me was verse 13: “You will seek me and find me, when you seek me with all your heart.” We’re all seeking God, whether we know it or not. Everyone is looking to fill that hole that only He can. Seek Him with all your heart, and He’s promised that you will find Him.
MOLESKIN:
Shoulda started my watch when I laid out the course… Only got credit for half the miles I ran this morning!
ANNOUNCEMENTS:
Thanks to everyone who brought snacks for Wesley House. Delivery this week!
THE SCENE: 40’s, no rain which was kinda nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Rockets
Merkins
Mosey around the AO parking lot
THA-THANG:
At each light along the path do the following (14 lights)
Omaha about half way and did the exercises at every other light to save time
11’s at the bathrooms: underhand grip easy ups and merkins at end of parking lot adjacent to Watt Rd.
Battle Buddy, at playground 1 buddy does close grip lat pull ups while partner runs to end of lot and does 5 – 8 count man makers, switch and repeat 2x.
Mosey to AO
MARY:
Flutter kicks – Swirly/ Shooter
Side crunches – Ratchet
Shoulder Blasters – Ratchet
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Special thanks to I-beam for the wake up call at 0500! We almost got Boulder to post again but I failed to tell him we started at 0600 instead of 0700.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: low 30’s but not too cold – no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
8 stations: 7 in a circle with 1 in the middle. Middle exercise is Turkish Getups and is the pace setter. PAX doing Turkish performs 8 per side. When they are done entire PAX run to the grass and back as a group and shift exercises. Rinse & repeat as you progress around the circle. We had time for 2 circuits. Stations were as follows:
MARY:
LBCs x 50
COUNT-OFF & NAME-O-RAMA
8 total: Junk, Butters, Cosmo, Woodshack, La-Z-Boy, Farva, Toebox, Bartman. Frosty also gets credit for the drive-by honk.
CIRCLE OF TRUST/BOM:
Short and sweet today. Question: Is the culture in your workplace the way you want it to be? If not…what are you doing to change it?
MOLESKIN:
Cosmo pointed out that we may have set an F3 record of sorts….we didn’t do any merkins! It wasn’t intentional, but that’s how it worked out. Does it really count as an F3 beatdown if you don’t do any merkins??
ANNOUNCEMENTS:
THE SCENE: Mid 40’s … clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker IC (x10)
SSH IC (x15) but we did 16 because I forgot to stop.
Rockettees IC (x20)
Hand Release Merkins OYO (x15)
Groiner IC (x10)
Burpees OYO (x10) with 5 overhead claps between each.
Mosey to playground… duck walk across bridge on the way (compliments of Bartman)
30 pull-ups & 30 American Hammers any way you get them in.
THA-THANG:
1. modified 4 corners on half soccer field (compliments of Gibbler)
corner 1: squats 2: BBS 3: lunges 4: CDD. go to each corner through the center where 2 burpees are needed to continue. Repeat twice 1st time with 20 reps second time with 10.
2. Bear Crawl Ring of Fire on the center circle (Compliments of Cosmo)
1. 360 degrees of bear crawl with 10 merkins 2. 180 of boo boo bear crawl with 10 werkins. 3. repeat with other leg. 4. 180 degrees of crawl bear with 10 derkins.
3. quarter pounder – no cheese (compliments of Woodshack)
4. wheel barrow and fireman carry (compliments of Bartman)
battle buddy up – wheel barrow across parking lot for 5 spaces then 5 merkins. switch positions. Continue across lot. Return leg is fireman carry back. switch positions Half way back.
5. 11s on dog poop hill (compliments of Butters)
crawl bear up dog poop hill with easy ups at the top and squat jumps at the bottom (2 overhead hand claps between each rep).
MARY:
Boat/Canoe
Peter Parkers IC (x10)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I heard a story of a guy recently who was watching his car being stolen on a cold morning when he had left it running outside to warm up. He noticed the car being driven away through a window and out of instinct chased the guy down. The thief, being cold and disoriented, couldn’t put the car in park and eventually stopped the car but didn’t run away. The owner of the car after regaining possession of the vehicle saw the thief and rather than anger had felt pity for him. He was poor, homeless, delirious, cold and unable to think clearly. The story ended with with the car owner driving the thief to a shelter where he could get his needs met.
It took a week of this stewing inside my mind to realize how much this mirrored the Christmas story. God, rather than anger, had mercy, even when we were yet his enemy. Also, I consider the many times I look at people in anger instead of compassion. Jesus said, “forgive them for they know not what they do.” Do I consider people as those who are suffering and lost?
MOLESKIN:
ANNOUNCEMENTS: