Fitness. Fellowship. Faith.
F3 Intro and Disclaimer
Scene: 40, no rain
Warm-O-Rama:
SSH X 25 IC
The Thang:
Mosey to Little Everest
Get a battle buddy for Dora
100 Merkins
200 BBS
300 Squat
Battle Buddy runs up Little Everest and Back
Mosey to the Pavilion
11’s
pullups
burpees at top of hill
Mosey to AO for Mary
Flutter kicks – Toto
Pickle Pounders – Mayberry
COT
Word:
We are not in control of things. Everything changes except for God. How we choose to adapt to the changes makes all the difference.
THE SCENE
73 and Clear
F3 Welcome and Disclaimer
THE THANG
COP
SSH ICx15
Squats ICx15
BAC ICx10
Reverse BAC ICx10
Calf raises ICx15
Mosey across Worlds Fair Park and over to the Locust Street Garage (aka The Deathstar).
The Deathstar
PAX were instructed to begin with 10 merkins, climb six flights of stairs to the top of the garage and do 6 burpees- then run back to the first floor via the descending parking deck. 10 more merkins at the bottom, 5 flights of stairs, and 5 burpees.
Rinse and repeat until all PAX had completed all levels of the garage.
Lunges Down Locust
After completing the Deathstar, the PAX did lunges on Locust Street for an entire city block, from Clinch Avenue to Union Street. Burn baby, burn!
Circle of Pain
The PAX moseyed back to the Sun-sphere for a little COP:
Mountain Climbers ICx20
Merkins ICx10
Carolina Dry Docks ICx20
Sprints
The PAX moseyed over to the grassy field near the fountains. From there, the men engaged in an all-out, 100 yard sprint back to the fountains. Heart rate buster!
At the fountains, the PAX did one set of incline merkins OYOx15.
MARY
V-ups led by Rascal ICx25
Hello Dolly led by P-nut ICx15
Flutter Kicks led by Dimples ICx20
Peter Parkers led by Proton on command
COT
Count-o-rama, Name-o-rama,
BOM
We are all faced with difficult decisions each day. Decisions at work, at home and in our community roles. P-nut told of a mentor that advised him long ago to “look at your daily tasks and decide which item was the toughest/most difficult task you would face that day…and then to do that one first.” The idea is to tackle your biggest obstacles first- and you’ll feel better/perform better the rest of the day.
MOLESKIN
Incredible energy and mumblechatter from the PAX. The Deathstar was fun and full of suck, but worth visiting again (SOON).