Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
25 BBS
25 Flutter Kicks
25 Calf Raises
Between: Run to pillars, 10 Incline Merkins, run around
20 Merkins
20 Squat Jumps
20 1-ct Iron Mikes
Between: Bernie to start and jog back
40 1-ct Mountain Climbers
40 1-ct Rocky Balboas
40 sec Plank
Between: Shuffle out, shuffle back
Lunge to halfway median, 5 Burpees
Lunge second half, 5 Burpees
X2
Bear Crawl up hill, Bear Crawl down
10 Hello Dollies
X2
MARY:
5 Crunchy Frogs in cadence
10 Side Plank Raises in cadence
10 Hello Dollies
10 Windshield Wipers
Crowdsource Abs
Stretching
Side stretch
Upper Glute stretch
Hip Flexor stretch
Groin stretch
Runner stretch
COT:
Sometimes you find yourself contemplating the whole universe and your place in it. Other times, you’re just grateful for the little things. Both are okay.
THE THANG: mosey around the entire livelong park. Follow the Brau. Stopping periodically for merkins and other stuff
MARY: she ain’t here
ANNOUNCEMENTS: one nation under Brau
COT: a Brau divided amongst itself cannot stand
THE THANG:
Pavilion
-25 step up’s
-25 dirkins
-25 Dips
Skunk Hill
-25 merkins at base
-Sprint to top
Rinse and repeat x5
Cardiac Hill
-25 jump squats at each turn
Little Everest
-25 flutter kicks at bottom
-25 American hammers at top
Rinse and Reapeat x5
Mosey to Everest for a P3 recovery
MARY:
ANNOUNCEMENTS:
COT:
The Man Who Can
Edgar Guest
Can’t is the worst word that’s written or spoken;
Doing more harm here than slander and lies;
On it is many a strong spirit broken,
And with it many a good purpose dies.
It springs from the lips of the thoughtless each morning
And robs us of courage we need through the day:
It rings in our ears like a timely-sent warning
And laughs when we falter and fall by the way.
Can’t is the father of feeble endeavor,
The parent of terror and half-hearted work;
It weakens the efforts of artisans clever,
And makes of the toiler an indolent shirk.
It poisons the soul of the man with a vision,
It stifles in infancy many a plan;
It greets honest toiling with open derision
And mocks at the hopes and the dreams of a man.
Can’t is a word none should speak without blushing;
To utter it should be a symbol of shame;
Ambition and courage it daily is crushing;
It blights a man’s purpose and shortens his aim.
Despise it with all of your hatred of error;
Refuse it the lodgment it seeks in your brain;
Arm against it as a creature of terror,
And all that you dream of you some day shall gain.
Can’t is the word that is foe to ambition,
An enemy ambushed to shatter your will;
Its prey is forever the man with a mission
And bows but to courage and patience and skill.
Hate it, with hatred that’s deep and undying,
For once it is welcomed ’twill break any man;
Whatever the goal you are seeking, keep trying
And answer this demon by saying: “I can.”
THE THANG
(Mosey to the BP)
1 — BP Warm-Up
– 50 bench pull-ups
– 50 dips
(Mosey to the front of the Super Bowl)
2 — Rings of Power Part 1
– Run up the inner ring
– Top: 10 Star Jacks (1ct)
– Base: 10 man-makers
– Total of 1 round
3 — Rings of Power Part 2
– Run the outer middle ring to the top
– Top: 10 heels to heaven (4ct)
– Base: 10 Butterfly situps (1ct)
– Total of 1 round
4 — Rings of Power Part 3
– Run the outer perimeter ring
– Opposite side: 10 elevated heel squats (1ct)
– Base: 10 Iron Mikes (1ct)
– Total of 1 round
5 — Muscle Beach Mania
– Different Xs — only 5 reps each
– 5 reps = a higher expectation of good form rather than sprinting through
– Once you’re done with 5 reps of an X, run to the CCP (Country Club Pav) and do 25 LBCs (1ct)
– Rinse and repeat for (x amount of minutes)
– The Xs (On Notecards)
– Dips
– Pull-ups/chin-ups
– Incline Merkins
– Decline Merkins
– Balanced Squats
– Box Jumps (fully stand up)
– Rope pull-ups
– Forearm plank leg lifts
– Elevated split squats
– Monkey bar gauntlet
MARY
American Indian run 1/2 back to the flag
Jailbreak / BTTW 1/2 back to the flag
ANNOUNCEMENTS
– 2024 Summer Convergence — uncovered-summer-convergence
– 7/13/24
– The Cove @ Concord Park
– 7am – 8am workout / 8am – 9am COT + coffeteria
– forms.gle/hDX7VDYkojDsfvw99
COT
Notes & takeaways from a portion of GrowSchool
(From GTE-46 (SEND ME))
1. What is your “F3 story?”
1. This matters!
2. Not only do people outside of F3 need to hear this as you EH them, but it’s also important to remind ourself and other men in F3 of this story — it helps us better understand each other and how F3 has changed our lives.
1. Rightness is a process – not a destination
2. f3nation.com/get-right-q1/ — The Pursuit of Personal Alignment
1. Commitment to the DRP (Daily Red Pill)
2. King — Fitness
1. Fatigue makes cowards of us all
2. No one cares what you can do when you’re fresh – it’s the level of integrity that you execute at when you’re smoked and tired that fights against the quote above
3. This is a daily discipline of the body
1. Queen — your “put in the body” discipline
1. Typically viewed from a nutritional perspective (diet, etc.)
2. But broaden the scope to include anything you are consuming – physically, mentally, emotionally, relationally, spiritually, etc.
3. Your King can’t outwork your Queen
1. If I workout 7x a week but have a terrible diet, it doesn’t matter how hard I’m working
1. Your King and Queen are intrinsically related and connected
1. Jester — temptation of the flesh
1. anything. that hinders the acceleration of your King, Queen, Fitness, Fellowship, and Faith.
1. https://soundcloud.com/f3nation/f3-q-source-get-right-q1