Fitness. Fellowship. Faith.
THE SCENE: Fair, 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (IC)
| SSH |
| Windmill |
| Tempo Squats |
| 4-count Merkins |
| Mt Climbers |
THA-THANG:
| Mosey to JUCant Hill |
| 15 Burpees |
| 30 Freddy Mecurys |
| 45 Merkins |
| 60 Squats |
| Mosey to JUCOmanjaro |
| 60 Squats |
| 45 Merkins |
| 30 Freddy Mercurys |
| 15 Burpees |
MARY:
Just enough time to do one set of Hello Dolly’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Eph 4:29 — stressed how unwholesome talk ruins a witness (and how the converse is true)
THE SCENE: Dark, clear, and cool – 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40 SSH
20 Overhead Claps
20 Seal Claps
20 Big Arm Circles – Forwards and Backwards
Michael Phelps OYO
THA-THANG:
Barkley Inspired Workout – 3 Laps around main loop with 4 stations – 20 reps of exercises at each station –
Welsh Dragons – 2 Sets till 5
MARY:
Hello Dolly’s; Flutter Kicks; Captain Thors
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Who is the hardest person to lead? Yourself…
Five Action Points to be a leaders with self-discipline
THE SCENE: Low 50s and damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(IC) – SSHs, Tennessee Rocking Chair, Cherry Pickers, Windmill
THA-THANG:
Mosey to CMU pile by loading dock, stopping halfway for some Burpee Broad-Jumps.
Perform the following exercises using CMU (except Monkey Humpers):
Repeat rounds with amounts descending to x25, x20, 15, x10, x5 for each main exercise. Burpees and Run remain same.
Mosey to Large Parking Lot. Partner up at line. One partner runs length of parking lot while other is on six doing Freddy Mercuries at line. When Partner returns from run, he locks arms underneath sitting partner, performs rescue carry/drag approx. 15 yards to next parking line, roles repeatedly switch until teams make the length of parking lot.
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:
QIC shared a story of being at Salsarita’s with his daughters and noticing all of the soda selections. Point was made that only water truly quenches someone’s thirst. Similarly, there are many options out there when it comes to “religion” but only one person can quench the thirst that is inside all of us for “something more”: Jesus Christ who provides living water.
QIC shared an excerpt from a 60 minutes interview of Tom Brady back in 2005 where Brady stated his concern and exhaustion of constantly struggling with the thought that something more has to be out there for him but he doesn’t know what the answer is (even though he has everything: super bowl rings, married to a super-model, etc.). The answer is Jesus. We all have something inside of us that seeks and needs Him and are condemned, un-reconciled to God without him. Those of us that are in Christ know the peace and assurance that we have. There is no struggle to find something more, His “yoke is easy and His burden is light.” He is everything, the only essential in life, the only thing that will quench our soul’s thirst.
MOLESKIN:
Special thanks to Spotter for being present for the Pre-Ruck.
ANNOUNCEMENTS:
N/A
THE SCENE: 43 degrees. Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Cherry Pickers, 20xLBAC Forward/Backward, 10xTempo Merkins, 10xTempo Squats
Chumbaburpee! – Performed to the song “Tubthumping” by Chumbawampa. Perform SSH for the entirety of the song and perform a burpee every time the song says “I get knocked down”. There’s no doubt we were all warm after this!
THA-THANG:
Paying homage to Bagger at the first Q since he left, I copied my favorite workout that he Q’ed
Mosey to JUCO Lake. Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is close to a half mile so it ended up being the Burpee Double Mile.
Mosey to large West side parking lot.
4 Corners of Fun
At each corner of the parking lot do:
Mosey back towards AO
MARY:
No time today
COUNT-OFF & NAME-O-RAMA
9 HIMs got better today
CIRCLE OF TRUST/BOM:
What’s your legacy? Today marked one year since my grandmother passed away. She was an amazing Christian woman who was always looking to help others. When I think of the legacy that she left behind, I think of being a humble servant. My grandma was 80 years old when she passed away, still push mowed her one-acre yard, made meals every Tuesday for the shut-ins at church, went on mission trips to Honduras every year, and much more. She never let her age, and sometimes her health, get in the way of serving others. She was a remarkable woman and example to our family.
MOLESKIN:
Shoutout to the PreRuck crew Jude Judy and Spotter and Erector for the PreRun.
ANNOUNCEMENTS:
Wesley House workout tonight. Launch of the Quaken AO on Friday AM.
THE SCENE: 45* and rainy (sort of), somehow the rain stopped just long enough for the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the parking lot in front of Maple Street Biscuit Company
100xSSH, 10xTempo Merkins, 10xTempo Squats
THA-THANG:
Suicide ladder performed on the full length of the parking lot (approx. 100 yards)
Perform 5 merkins on one end of the parking lot and 5 Bobby Hurleys on the opposite end. Add 5 reps for every round completed. The PAX performed 6 rounds finishing with 30 reps of each exercise.
DORA 123:
Exercises were performed by one HIM while the other ran down to some coupons to perform either 10 sandbag slams or 10 kettlebell swings.
After DORA we performed AYG sprints down and back in the parking lot. We almost lost the PAX when the smell of Maple Street’s bacon hit us during the sprints. Note to avoid that area of the AO in the future to avoid casualties.
MARY:
20xImperial Walkers
COUNT-OFF & NAME-O-RAMA
9 HIMS and no FNGs
CIRCLE OF TRUST/BOM:
This last week I was out of town for work for the first time since my daughter was born and left my wife to fend for herself with the two kids. It was nice getting a small break from the chaos of having two little ones, but I quickly found myself missing the whole crew. It was a good reminder to cherish the time we get with our loved ones. It’s easy to come home from work exhausted and neglect family time, but as High Impact Men, we need to make an effort to fully utilize this time to encourage and uplift our families.
MOLESKIN:
Shoutout to Bagger for pre-rucking solo. I fartsacked and paid the price with my shame. Bagger’s last workout before moving to Atlanta is this coming Monday. Let’s make sure to send him off right!
ANNOUNCEMENTS:
Bring books for the Wesley House next week.