Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Pew-pew, Mayberry, Dinger
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Plank races
Weighted wall ball
MARY:
No time
ANNOUNCEMENTS:
Soccer
COT:
Keep Dinger (Bentley) and his family in your prayers
Fitness. Fellowship. Faith.
THE SCENE: Clear – sunny – the quiet before the storm
F3 WELCOME & DISCLAIMER – Q101 Style
^^^Let’s break this down some more^^^
WARM-O-RAMA:
[ KISS = Keep It Simple Sir ]
[ How to Count: https://f3nation.com/2012/02/22/f3-tv-how-to-count/ ]
*Before you step off on a mosey – post-Warm-O-Rama*
THA-THANG:
(Mosey over to pull-up bars)
Steam introduced the first evolution/workout below. After done explaining – asked “Questions, comments, concerns?” Why? –> As the Q – it’s important that when you’re leading the workout you planned and are responsible for leading and executing – the men understand what they’re supposed to do and what they’re doing.
(1) 20s
(Mosey to Pavilion)
(Mosey to playground)
(Mosey straight across the grass to the path – line from tree)
(Mosey back to pull-up bars)
— Transition to 2nd Q (Abscess) —
Start at Pavilion
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Abscess
Romans 8:28 – “And we know that for those who love God all things work together for good, for those who are called according to his purpose.”
Post-Q101/GrowSchool
THE SCENE: Temps in the upper 40’s perfect for a morning workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, imperial squat walkers, and a few warm up runs across the AO.
THA-THANG:
10’s with a ladies choice. A circuit with 7 stations each with an exercise and most with a variation on the exercise.
Station 1) Mericans (10) ladies choice: standard, diamond, wide, or narrow hand placement.
Station 2) Squats (10) ladies choice: standard, or thrusters using a CMU.
Station 3) Leg-lifts (10) ladies choice: Box cutters, flutter licks, hello dollies.
Station 4) plank jacks (10) no ladies choice
Station 5) Box jumps (10) ladies choice: step up’s 10 with each leg
Station 6) Big boy sit-ups (10) ladies choice: LBC’s
Station 7) table rows (10) no ladies choice
MARY:
Old man stretches before the name-o-rama
COUNT-OFF & NAME-O-RAMA
16 PAX ready, willing, and able.
CIRCLE OF TRUST/BOM:
testamony
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Clear and cold, around 34 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Hit the baseline 10 SSH on 4CT mosey to other end of lot repeat SSH and mosey back
baseline 8 windmill on 4ct mosey to other end of lot repeat windmill and mosey back
baseline 10 tempo merkin mosey to other end of lot repeat merkins, michael phelps and mosey to station 1
THA-THANG:
5 Station Loop
Station 1-CMU Corner (20 Curls and 20 Overhead Press)
Mosey to bottom of little hill, Bernie up, left on Dragon Tail half way down Station 2 (10 burpees)
Mosey to Station 3 at crosswalk (20 Squats/15 4ct Mtn Climbers)
Mosey to Playground for Station 4 (10 Step ups and 20 BB’s)
Mosey to Station 5 (20 rows/20 Dips)
Rinse and repeat. Goal was getting in 3 loops
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
3 HIM’S in the gloom this morning Hands(Respect), Dinger, and Rainbow
CIRCLE OF TRUST/BOM:
Patience and waiting on God to work. We as a society have lost the capacity to wait for anything. Challenge of allowing God to work in our lives and work his plan. Letting his will for us be our desire and having the faith to let that work out on his time, not ours.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE
43 and clear but wet
F3 Welcome & Disclaimer
THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC
Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC
Line up on the curb.
Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.
For the rest of the deck, perform the number of reps based on the value of the card according to the list below:
The exercises are as follows:
We were just 6 cards shy of finishing the deck, that’s my bad. Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks). That should put the PAX right where we need to be to finish the whole deck
COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow
BOM
Grit – Grind – Grace
For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.
Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE. The thing is, no one can force it upon you. You have to choose it, commit to it and then see it done. So let’s do this.
Submitted by,
Cap’n Crunch