RUN UP THE HILL! Bear crawl between corners. Work your way back down.
Aiken Legs – Play Ground
Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).
Dora 1,2,3 on any hill close by.
100 Merkins
200 Squats
300 Flutter Kicks
Run Group
Escalator to big lot
10 Burpees
20 Squat Jumps
30 Merkins
40 Squats
Grinders – Groups of 3 Burpees, Big Boys
Doracides
150 Merkins
200 Squats
300 Flutter Kicks
Mosey back on trial Route 66 style.
Squat Jumps
Cash Out Together
We reap what we sow, but not in the same season.
Keep your eyes fixed ahead and do simply do the next right thing. The fruit will come, in it’s due season.
– The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul.
– It is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things.
– This is why long term goals couple with short term grit is critical for growth.
– Keep your eyes fixed ahead and do simply do the next right thing. The fruit will come, in it’s due season.
THE SCENE: 40ish, windy F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Hillbillies x 15 IC
Tempo Diamond Merks x 10
Cherry Pickers x 8
Little this/that
THA-THANG:
Line up on the curb.
Partner up
Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:
Merkins
Thruster Merks
Burpees
Decrease reps by 1 on way back
Mosey to greenway hill
11’s
Iron Mike’s 4 count
Bernie up hill
Bicycles 4 count
Bear Crawl down
Mosey to AO
Global Warming
Everyone Al Gore in circle
AGT x 5 2 man at a time going in opposite directions.
2 passes
MARY:
Peter Parkers x 12 IC
ABCs on Q
Captain Thor 6:24 IC
Scissors for 1 min on Q
COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him. CIRCLE OF TRUST/BOM:
Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.
-Ghandi
I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done. MOLESKIN: ANNOUNCEMENTS:
THE SCENE: High 40s, drippy and drizzly but not pouring F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH x25 or something like that. Q screwed up the cadence so reps uncertain
LBAC x20 each way IC
TN Rocking Chairs x15 IC
Al Gore Tuck Jumps x8
Hindurkins x15 IC
THA-THANG:
Mosey to the steps by the ball. Hop up first flight of stairs on right foot,
head south and down the steps, circle back around to hop up stairs on left foot.
Keep heading south and down the steps that some idiot decided should be painted with high-gloss paint. Successfully navigated without injury.
Pair up in groups of 3, each group picks up one large and two small coupons from the bank of the stream.
Cross the street to the safe, unpainted set of stairs.
One PAX at top, one PAX at bottom, one PAX in motion for each group
Small coupon exercises on the streetcorner at the bottom of the stairs until relieved:
-Man-Makers
-Side Raise
-Wax On/Wax Off
-Raise the Roof
Large coupon exercises at the top (hidden by the bushes to avoid indecency citation during Hip Thrust)
-Squrls
-Fwd Raise
-Hip Thrust
-Rows
2 rounds through the circuit and it’s time to head back.
MARY:
Squeaked in some Protractors and 3 rounds of Row your Boat COUNT-OFF & NAME-O-RAMA
15 strong, no FNGs braved the drizzle. Good to see Acapella visiting the gloom from South GA CIRCLE OF TRUST/BOM:
Jeremiah 2:13 – “For My people have committed two evils: They have forsaken Me, The fountain of living waters, To hew for themselves cisterns, Broken cisterns That can hold no water.”
Last week I had to replace my water heater. It was old, and had a good run, but it sprang a small leak. Fortunately I managed to get it out before a catastrophic failure. Pulling the old, leaking tank, partly full of sediment, out of the house made me think of Jeremiah 2:13. Be careful where you are looking for your water, your fulfillment. Anything but the source of Living Water is just a cracked and useless cistern.
WARM-O-RAMA:
SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC
Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.
THA-THANG: Bumper Circuit One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1. All other groups do the exercise at the cones, alternating between the exercises. When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat. All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.
Station 1 (at new retaining wall on the trail)
Box Jumps & Dips
Station 2 (front parking lot)
Dry Docks &
Station 3 (side parking lot)
Wide Merkins &
Station 4 (Top parking lot)
MARY
COUNT-OFF & NAME-O-RAMA 38 PAX
CIRCLE OF TRUST/BOM:
ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!
THE SCENE: 50 degrees, light to medium rainfall = CBB (Character Building Beatdown F3 WELCOME & DISCLAIMER
“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll serve as your QIC for the next 45 minutes. I am not a professional – you are here on your own volition. Which means I don’t know any injuries you may or may not have. That being said, if you need to modify any of the exercises we do this morning, feel free to do so but push yourselves and the men around you!” WARM-O-RAMA:
Side Straddle Hop (SSH): 25 x 4 (in cadence)
Squat: 10 x 4 (in cadence)
Imperial Walker: 10 x 4 (in cadence)
Merkin: 10 x 4 (in cadence)
THA-THANG:
Pre-Mosey —> number off (14) = start with 14, end with 14…keep 100% accountability.
Mosey to Locust Street Garage
2 lines
Halt by Big Ball
Prom King led PAX in 10 squats
Mosey across bridge across Henley St.
Halt in front of Locust St. Garage –> PAX executes 10 squats
Tower of Power
6 Levels = L1 – L6
Before we begin, all I have is this: Do you have faith in me as your Q this morning? You have a choice, you always have a choice.”
L1 = 50 – 1 count Merkins
Bearcrawl to L2 –> upon arrival at L2 – hold merkin plank
L2 = 40 – 1 count merkins
Bearcrawl to L3 –> upon arrival at L3 – hold merkin plank
L3 = 30 squats
Battle buddy fireman carry to L4 –> upon arrival at L4 – hold squat
L4 = 20 squats
Battle buddy fireman carry to L5 –> upon arrival at L5 – hold squat
L5 = 10 squats
You’ve made it this far – I’ll ask you again: after all we’ve gone through to get up here, do you still have faith in me?
Line up shoulder to shoulder facing the ramp up to L6
L6 = dark, rainy, unknown…etc
You always have a choice. You chose to be here this morning and you chose to push yourselves to get up the tower of power. No one forced you to do that. Men, we always have a choice in life. When crap hits the fan and we’re faced with the unknown, not knowing what comes next, you have a choice. If you still have faith in me, follow me.
****Full sprint to top of L6 —> execute 10 incline merkins on wall*****
Mosey down the Tower of Power
QIC leads motivational F3 cadence call
Mosey back to AO –> sprints the straightaway by the Hilton Hotel at AO
MARY:
Upon arrival at AO — get accountability. 14 started – 14 finished COUNT-OFF & NAME-O-RAMA
PAX = 14: Abort – G-6 – Prom King – Guppy – Careless – Quarantine – Plunger – Cheatsheet – Petey – Preacher – Amazon – Soot – Stage hand – Steam
FNG = 0 CIRCLE OF TRUST/BOM:
Before we began the tower of power, I asked if you had faith me as your Q for today. Faith in me to lead all of us, keep us safe, and provide a way for you to get form point A to point B. I knew what the master plan was – I knew where we were going and how we were going to get there. It was tough right? But as we went up the Tower of Power and all of you continued to have faith in me, it got a little easier each level right?
Matthew 17:20 = “…truly I say to you, if you have faith like a grain of mustard seed, you will say to this mountain move from here to there and it will move, because nothing is impossible for you.”
The point I’m trying to make is this: Sometimes I feel like I don’t even have the faith of a tiny mustard seed. Because I want to be in control. I want to control my life, my decisions, my outcomes, my future. And I am so scared of what would happen if I just….let go. But it’s not my life to control.
All God wants is to extend to you His hand and say: Do you have faith in me? That’s all he wants, just your faith the size of a mustard seed. A mustard seed of faith in your marriages, your relationships, your vocation, your life. I don’t know what’s going on in your life, but God does. Do you trust Him to be able to let go? MOLESKIN:
Keep the Faith & Fight the Good Fight!
