Fast-n-Easy – Page 27

Humbling

April 30, 2019 A-Rod

THE SCENE: Partly cloudy 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head clap x 40 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Jelly Legs: Mosey to hill

R1: Hold Squat for 10 sec; 10 squats; run up hill; 2 burpees
R2: Hold Squat for 20 sec; 20 squats; run up hill; 4 burpees
R3: Hold Squat for 30 sec; 30 squats; run up hill; 6 burpees
R4: Hold Squat for 40 sec; 40 squats; run up hill; 8 burpees
R5: Hold Squat for 50 sec; 50 squats; run up hill; 10 burpees

Merkin Hill:

Bottom of hill 10 merkin, top of hill 9 merkin
Bottom of hill 8 merkin, top of hill 7 merkin
Bottom of hill 6 merkin, top of hill 5 merkin
Bottom of hill 4 merkin, top of hill 3 merkin
Bottom of hill 2 merkin, top of hill 1 merkin

Mosey back to AO

MARY:
8 Count MM x 10

flutter kicks x 20 IC

8 Count MM x 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My son broke a window playing baseball. I got mad about it and cleaned it up. As I was cleaning it up the thoughts of my childhood and the many things I broke, burned, blew up, destroyed, etc. came to mind. It gave me the wonderful opportunity to apologize to my son for getting mad and to remember my example to my sons. Yes, they will break things we love and can’t really afford to fix many more times, but it is always a chance to grow and to help them grow through easy lessons (broken window) to the hard ones…which I know are coming.
MOLESKIN:

ANNOUNCEMENTS:
Powell High School 5K Saturday May 4 at 3pm

Pre-Birthday Bear With Me Beatdown

April 25, 2019 Herbie

THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 30x IC
Tempo Squats 10x IC
LBAC 15x IC Forward & Backwards

THA-THANG:

Mosey to the long front parking lot
Bear With Me
- Bear Crawl & Exercises
  - 10-yard Bear Crawl
  - 20 Air Squats
  - 10-yard Bear Crawl
  - 20 push-ups
  - 10-yard Bear Crawl
  - 20 ruck curls
  - 10-yard Bear Crawl
  - 20 4-count flutter kicks
  - 10-yard Bear Crawl
  - 20 4-count mountain climber
  - 10-yard Bear Crawl
- Hold plank until six catches up
- 10 Burpees
- Repeat Bear Crawl & Exercises
- Mosey around inner parking lot
- Repeat Bear Crawl & Exercises
- 5 Manmakers IC
- Sandbag Toss down the parking lot Indian run style
  - 1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
- Repeat Bear Crawl & Exercises
- Mosey around inner parking lot
- Lunge to AO

MARY:

Flutter Kicks 20x IC
Captian Thors to 6 BBS & 24 Hammers
Dealers choice:
- Simmons: Box Cutters 20x
- Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
Boat Canoe to finish with:
- Moroccan Night Club in Canoe 2x
- James Bond at the finish

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers
CIRCLE OF TRUST/BOM:

As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.

MOLESKIN:
Jordan Peterson – Talks about Men in the church

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

4 corners of Hades

April 12, 2019 FastandEasy

THE SCENE: 57 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles ⬆️⬇️

Micheal Phelps

Tempo merkins

SSH

Susanne Summers

THA-THANG:
4 corners 10 laps each lap exercise changes repeat exercise at each corner

1,6 Burpees/Merkins

2,7 BBS / LBCrunches

3,8 MTN C / Plank Jacks

4,9 Squats / SSH

5,10 ManMakers / PeterParker Merkins

yup, lap 5 and 6 were absolutely horrible

MARY:
Ring of Fire 🔥

Capt. Thor

COUNT-OFF & NAME-O-RAMA
10 HIMs killed it
CIRCLE OF TRUST/BOM:
Embrace the unknown and find value in patience and understanding
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 Cones of Dunshire

April 12, 2019 Mr. Wedgie

THE SCENE:

Dark, Not too hot, not too cold.
F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:
LBAC – forward and backerds , TN Rocking Chair, SHH, Tempo Merkins, no Suzanne Somers (sorry Fast-N-Easy)
THA-THANG:

The Cones of Dunshire: Beer crawl to 1st cone (2 Burpees), Beer crawl to 2nd cone (4 Burpees), Beer crawl to 3rd cone (6 Burpees), Beer crawl to 4th cone (8 Burpees)

Mosey to the only hill in Powell – 11’s – 1 Merkins, Bernie up the Hill, 10 Mountain Climbers (4ct)

Mosey to the only other hill in Powell – Mini Route 66 along the way (more like a Route 15)

Partner: P1 does merkins and P2 runs to top of hill and knocks out 5 burpees – switch

MARY:
Boat Canoe and maybe some other stuff – who knows – its was 6:10 in the morning

CIRCLE OF TRUST/BOM:
Follow one of God’s greatest commandments and love your neighbor.

48th Birthday Bash

March 29, 2019 Booster

THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Morrocan Nigh Club (IC) X 10
Baby Arm Circles (forwards) & Michael Phelps (OYO)
Baby Arm Circles (backwards) & Michael Phelps (OYO)
Windmills (IC) X 10
4 burpees (OYO)
8 Tempo Squats (IC)
48 Side Straddle Hops
48 Calf Raises

THA-THANG:

Get-N-Swoll – Dora Style

48 overhead press w/ CMU while partner does sprints
48 curls w/ CMU while partner does sprints
48 tricep extensions w/ CMU while partner does sprints
48 bentover rows w/ CMU while partner does springs
Rinse and repeat
Mosey

4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)

Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
Upper Body – 4 merkin claps & 8 diamond merkins at each corner
Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
Rinse & repeat 3 times each
Jailbreak to AO

MARY:

48 Flutterkicks
48 Side Crunches (24 each side)

COUNT-OFF & NAME-O-RAMA

Welcome FNG – Commission!

5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster

CIRCLE OF TRUST/BOM:

Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.

I know I shouldn’t worry or be stressed but I am. The scripture below is comforting and I trust things will be OK.

“The Lord is on my side; I will not fear.” Psalm 118:6.
“Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
“For all have sinned and fall short of the glory of God” Romans 3:23
“Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
“Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
“But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
“Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
“For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
“And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.

MOLESKIN:

Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!

ANNOUNCEMENTS:

Convergence tomorrow at the Asylum
Sign up to Q
Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!