Fitness. Fellowship. Faith.
THE THANG:we rucked the greenway route. Ran into a couple people and a pitbull
COT: thanks for sticking around in F3. Appreciate your commitment and your friendship
THE THANG:
Mosey to the columns at the church and perform the following:
20 lunges, 30 second wall squat
19 lunges, 30 second wall squat
18 lunges, 30 second wall squat
17 lunges, 30 second wall squat
down to 1 & 30 seconds
That is 210 lunges if you were counting
We then did a round of 11’s made up of bulgarian split squats and heel elevated squats.
Our last foray into leg day was a round of 7’s with your choice of box jumps or step ups followed by calf raises.
MARY:
The mary was literally repeating the stretches that we warmed up with to loosen up what will become some sore legs tomorrow.
ANNOUNCEMENTS:
COT:
The Q source chapter 2.5 (Accountability). We all have blind spots in our lives like driving that we need help seeing. In your car, you need a mirror, and even to turn your head sometimes to see behind you. In life there are things that you won’t be able to conquer on your own and as a result asking someone to hold you accountable, and watching your six will be the only way that you can put some issues behind you. Sometimes we need to own that we can’t do it alone, and asking for help makes you a man that I look up to and admire. Ignoring your problem and burying your head in the sand leads to future problems.
If you need accountability, this group is the place for it, in large groups or just one man. We are here to make each other better, and we have each other’s six.
THE THANG:
Football mosey – Run and Pass duos with drops to do 2 Burpees, back to CMU pile. Partner up and Grab 1 CMU per duo. Move to the back lot, far end of Jesus statue.
Dora Style with one partner beginning the exercise and the other taking the trip to the far light post and back. After 100 collective reps, move on to the next exercise.
1. OHP
2. Curls
3. Tricep Dips
4. Heavy Squats
5. Bench Press
6. Lawn Mower Pulls (switch arms every 10)
Football mosey back to COT with a stop for Mary
MARY:
Flutter kicks
Freddie Mercuries
V-Ups
Pickle Pounders
Mountain Climbers
Hello Dolly
ANNOUNCEMENTS:
One Knox SC Game tickets available for June 13 game. Bring your family/friends. Link on Slack.
COT:
STORY work – Dig into your past stories and relationships. These things directly impacted you and shaped who you are today. Our bodies and our brains process memory differently. They are still with you and how you operate. Find someone to share your story with to help you make sense of why your current life looks and feels the way that it does. You’ll experience healing and freedom along the way.
I mentioned this a couple of weeks ago and I want to continue to challenge each of you to do 3 things:
1. Show up! Just get here. You and the group will grow stronger each morning you are present.
2. Sign up to Q. You are more than equipped to lead a morning workout. You woke up and got here today, and that was the hardest part. I think every man here brings something unique and valuable to our group. If you need help building a workout or want to co-Q, just reach out to me. Let’s get the calendar filled up.
3. Encourage others. Talk to your friends, neighbors, and co-workers about F3. I know it’s not for everyone, but every man needs this, and we all know it. Mention it, talk about what it means to you, and ask for a commitment to try it.
THE THANG: the hand route+the finger
ANNOUNCEMENTS: one knox game, virtuous leadership hike
COT: call your friends and tell them
Goodnight aka check in and be there. Tell them you’re thankful for them.
THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.
Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)
Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups
Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies
Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins
Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks
Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.
Final station at flag : 2 burpees each
MARY: no time
ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13
COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?
