Fitness. Fellowship. Faith.
THA-THANG:
3 Rounds of Four Stations (Dealer’s Choice between station):
1 lap Indian Lunges around parking lot
COUNT-OFF & NAME-O-RAMA
28
CIRCLE OF TRUST/BOM:
Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)
THE SCENE: Weather perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on base line
High knees to one end and back
Heels to butt one end and back
Skip to one end and back
50% sprint one end and back
100% sprint one end and back
THA-THANG:
mosey to the river walk.
Repeat 3 times
mosey to cardiac
Backwards run to the 1st turn
Bear crawl to the 2nd turn
Sprint to the hill
repeat 2 times
Top of the hill one last round of:
MARY:
COUNT-OFF & NAME-O-RAMA
28 strong
CIRCLE OF TRUST/BOM:
Do not neglect areas of your leadership and don’t sink the boat.
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: Cloudy, a bit on the humid side…about 70 degrees. Good morning to get after it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 20 SSH on 4ct., 20 Windmill on 4ct., Cherry Picker x10, Baby Arm Circle front and Back x8, Lap around A/O x2
THA-THANG:
Mosey to top of Cardiac, perform 25 reps of Merkin’s at top, 25 at curve 1, 25 at curve 2, and 25 at bottom then run back up to top. 100 reps total…Then perform the same routine with squats, DD’s, and LBC’s. When complete flutter kicks till 6 is up.
Mosey back to A/O but not done yet! 4 corner workout with same 4 exercises as on cardiac. Corner 1 Merkin x15, Corner 2 Squat x15, Corner 3 DD’s x15, Corner 4 LBC’s x15, then run up little hill…rinse and repeat until time called.
MARY:
Dose of American Hammer’s x20 on 4ct and then 2 min plank hold (1 min in regular plank, 30 sec right hand in air, 30 sec left hand in air) Recover…
COUNT-OFF & NAME-O-RAMA
Big Tuesday crowd! 18 PAX came out to get better… Wouldn’t let me tag Petro, or Thread Count so shout out to u both
CIRCLE OF TRUST/BOM:
Word today was on Anxiety and how it is present in all our lives and how God calls us to be anxious about nothing but instead pray about everything. That we are constantly under attack by the things of this world and that we must always be re-calibrating our minds like Philippians 4:8 instructs us “Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.” An awesome word from Paul who had every reason to be anxious and worried about his future when he sat in shackles in prison. Instead, he saw his state as a way to praise and spread the kingdom.
MOLESKIN:
THE SCENE: Sunny and cool but warming. The dew twinkling on the new green grass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50, Tie-Fighters, Some plank streches. Tempo merks…
3 man Dora with CMU 150 curls/rows/press with the other two doing 5 burps at the opposite side of lot.
THA-THANG:
Pulling a log together around the Asylum. Volunteers pull the log, others mosey. Starting an escalator (1; 1&2; 1&2&3 to 5 and then back down. Pull log a little farther each stop.
MARY:
Hello dolly’s and captian Thors, ATM’s and stop..
COUNT-OFF & NAME-O-RAMA
21 strong with one FNG, Alex (Retreat)
CIRCLE OF TRUST/BOM:
Talked about how endemic loneliness is in middle aged men and how a group like F3 can be the cure.
Quote from media report on health risk of low social relationships.
An analysis of nearly 150 studies has found that people with strong social relationships had about a 50 percent lower mortality risk than those with weaker ties. Julianne Holt-Lunstad and her co-authors concluded that those with weaker social relationships had a greater risk of death than people who were physically inactive or obese. Let me put that another way. Spending time building and nurturing your friendships might be just as important to your health as eating right and exercising.
I came that they may have life and have it abundantly. – John 10:10
THE SCENE: 49 (perfect!) and no rain (for a change)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Cherry Pickers x 10
Mosey the route to be repeated later on
Merkins x 30
Tie Fighter BAC x 10, forward and reverse
THA-THANG:
Divide into 5 groups for some station work:
STATION #1
GRAB A CMU
CURLS x 20
ROWS x 20
SQUATS (W/CMU) X 20
Repeat until bumped
STATION #2
BURPEES x 10
Hello Dolly (4 CT) x20
Sumo Squats x 20
Repeat until bumped
STATION # 3
Single leg calf raises x15 each leg
Car. Dry docks x 20
Flutter kicks (4 ct) x20
Repeat until bumped
STATION #4
Bear Crawl across parking lot to last line
merkins x 20
Lunge back to beginning
Amer. Hammers x 20
Repeat until bumped
STATION #5
RUN
RABBITS WAGONWHEEL TO THE 6. FINISH TOGETHER.
START AT STATION #1
Each group made it through about 1 1/2 times
MARY:
Ring of Fire with leg lifts, Capt. Thors, and ATMs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My connection to God and to my fellow man is strongest when I have the courage to lower my defenses and allow myself to be vulnerable with others. When I risk getting hurt is when I gain the most. Do not be afraid to show weakness. God said to Paul “My grace is sufficient for you, for my power is made perfect in weakness.” (2 Cor. 12:9). I pray that I have the courage to acknowledge my weakness to others and make myself vulnerable.
MOLESKIN:
2 FNGs today, both named Bryson. Welcome Churro and Overachiever. Prayers for Weezy and Gardener and their family as they move to Athens.
ANNOUNCEMENTS: