Fitness. Fellowship. Faith.
THE SCENE: Somewhere in the lower 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSA’s
Little baby arm circles
Tempo Squats
THA-THANG:
10 stations as you run along the big loop
Each station you roll a dice and then do the corresponding exercise
Station #1 and #10 are up here and will have CMU’s.
All of the others don’t.
MARY:
LBC’s to the end
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Anger often can come out of fear – I John 4:18
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sally song with CMU curls
THA-THANG:
We rana 5k stopping every 1/4 mile for PAX roulette, reps started at 10 and increased to 100
MARY:
Sally song w CMU Skull crushers
COUNT-OFF & NAME-O-RAMA
Drifter scoutmaster Yosemite espy weebelo streaker
CIRCLE OF TRUST/BOM:
THANK YOU. This month marks three years at F3 for me and there’s no way I’d work as hard as I do or push myself without you guys alongside me
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: mid 50s. A great day for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15
ARCHER SQUATS X10
CHERRY PICKERS X10
IMPERIAL SQUAT WALKERS X7
THA-THANG:
5 kraken burpee by in
Cross overs to exercises
Big Boys
J-Lows
Catalina Wine Mixers
Side crunch
Cross over back to start
Pyramind Count 20,30,40,50
MARY:
Thunder Burpees
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We have to be leaders in our F3 community if we are to become leaders in our greater community
MOLESKIN:
I Challenge anyone who hasn’t been on Q in a while to go and pick one up TODAY! Doesn’t matter when it is, but sign up for it
ANNOUNCEMENTS:
CSAUP TOMORROW!!!
THE SCENE: Perfect weather for an Indian run with what the FNG deemed the “big brick of love”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and tempo merkins
THA- THANG
indian run the long way to the church parking lot with the big CMU
Dora workout once we arrived with 100 body builders and 100 gas pumps while your partner ran suicides with T Merkins and big boys. Indian run back with a stop to play hot potato with CMU while holding a squat
MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
Espy, toad, swerve, FNG (Slippy)
CIRCLE OF TRUST/BOM:
“Most of us aren’t defeated in one decisive battle. We are defeated one tiny seemingly insignificant surrender at a time that chips away at who we really should be.” Jock Willink
MOLESKIN:
We’ve had a lot of new faces at the Bomb shelter lately which is great but I’d urge everyone to show up consistently. Avoid those insignificant surrenders to the fart sack that chip away at who we really should be!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: 69 or so .
F3 WELCOME & DISCLAIMER
yup
WARM-O-RAMA:
SSH , merkins , squats
THA-THANG:
99 Problems
perform each exercise in order . 99 reps each. Must finish all reps before moving on to the next. Between exercises , run the Apex loop
MARY:
Flutter kicks , CMU presses
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
I turned 50 this day . I have 99 problems but turning 50 won’t be one!
MOLESKIN:
Quotes about being old ;
Being 50 looks good …..if you are 60
Age is an issue of mind over matter. If you don’t mind , it doesn’t matter
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.