Tag: Handbell
Rock The Pav-a-Lon
The scene: 40 and clear
F3 Welcome and Disclaimer
Warm-o-Rama:
Arm Circles forward IC x 10
Arm Circles backward IC x 10
Cherry Pickers IC x 10
OYO Stretches (30 seconds)
Tha Thang:
Mosey to Matterhorn
- Sprint up Matterhorn to 2nd light pole
- Mosey back down to first light pole, sprint all the way to the top
- Al Gore waiting on 6
Mosey to Pav-a-lon
Split into 3 groups, music starts
Groups alternate running to gate at top of hill
PAX not running do the following exercise for the duration of the song
- Pull Ups
- Decline Merkin
- Tempo Squat
- Dips
- Heel Ups
- Diamond Merkins
- Reverse Grip Pull Ups
- Step Ups
Mosey back to AO
MARY:
No Mary today…ran out of time.
A visit with Fat Amy
**The name “Fat Amy” is used in a fictitious manner. Any resemblance to actual persons, living or dead, or actual events is purely coincidental.
The Scene: 53 degrees and calm
F3 Intro and Disclaimer
Warm-O-Rama
Imperial Walkers x 15 IC
Russian Rockette x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BurpeeCircle x PAX count
The THANG
Fat Amy:
50 Squats
– 10 Burpees
40 BBS
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Bear Crawl to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
40 BBS
– 10 Burpees
50 Squats
Dora’cides (Partner Up!)
Suicides – Incremental Burpees for each cone (1,2 & 3)
150 Merkins (Audible as we were running out of time!)
200 Jumping Squats (touch ground)
300 BBS
MARY
Flutter Kick
Marge / Homers
Shoulder Blasters
WORD
Intensity is important, but for short duration. Forget the hour long meetings, hour long back-breaker workouts – strive for 10-20 minutes of high intensity every hour and make those moments count. Do this in your “service” – to God, country, family, friends, and service for those who you don’t know, and yourself.
Chalk Games
The Scene: 40 and clear
F3 welcome and disclaimer
Warm-o-Rama
10 IC forward arm circles
10 IC reverse arm circles
20 IC x 4ct Merkins
Mosey to hockey rink and BB up
The THANG
Hopscotch
1st round
burpees
1 partner does 20 SSH and 20 LBC while other completes the burpee hopscotch
Switch
When both finish take a lap
2nd round
Carolina dry docks/bear crawl
Domo squats
Switch
When both finish take a lap
Mosey to Pee Rocks
AMRAP
20 x Clean and press
20 x Squats
20 x Curls
20 x Tris
While partner sprints across the parking spots
3 rounds of Pinwheels (aka shuffle press in a circle)
Partner does Rocky Balboa until Pinwheel is complete
Ab-o-rama
Pickle pounders
BBS
American Hammers
BOM
This past fall I read a book by John Eldridge called “Fathered by God” and it spoke of how many men seek their strength from a woman instead of seeking it from God. By doing this it leads us to begin to resent the woman because the strength we as men need is not something we can obtain from her. That is something we must obtain from God. I’m sure I was partially doing this to my wife as well, but ever since reading that I have been trying to get my strength from God, F3 being a part of that, and providing my strength to her. You know what? It has helped our relationship and our family.
Tomorrow my wife goes in for surgery, and the last time she went in for surgery was about 4 years ago when she had an unplanned operation for an eptopic pregnancy. I didn’t realize the severity of the operation until the doctor came out and said “ok the chances she won’t make it, or that there will be complications are slim, but there is a possibility she could not return”. As I sat in the waiting room my mind raced, we had a 2 year old son at home, she was a stay at home mom, which means she did everything for him and me, and at that time the woman I had been gaining my strength from might not come back to me. I was freaked the fudge out, and I was a weak weak man.
As we approach this surgery tomorrow, I know we are in a different place, I’m giving her my strength instead of taking my strength from here and I know in my heart God is watching over her. However, I’m still a weak man. We now have 2 wonderful children and a 9 week old puppy at the house, her recovery time is 4-6 weeks and I’m scared of the wheels falling off the bus . I don’t struggle with the thought of losing my wife on this one, because that is in God’s hands. But daily I struggle with not being the husband she needs or the father my kids need.
I also know all of us here are all struggling with something or another, injuries, illness, divorce, death of a loved one, depression, loss of a job, possible move, etc. What we need to do is turn it to God. This is when God wants us to turn it to Him. It says so in:
2 Corinthians 12:8-10
“Three times I pleaded with the Lord to take it away from me. But He said to me “My grace is sufficient for you for my power is made perfect in weakness” Therefore I will boast all the more gladly about my weaknesses so that Christ power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, insults, hardships, persecutions, and difficulties. For when I am weak, then I am strong”
I am a weak man. But I am strong because I know God is with me, and my M. I know he will watch over her, protect her, and bring her out of this better than before.
See M U? Yes, I See M U, Do you?
The Scene: 54 degrees cloudy
F3 Welcome and Disclaimer
Warm up:
SSHs
20 Baby arm circles
20 Rocketts
10 mericans
5 burpees
The Thang:
Mosey to CMU pile.
Mosey to parking lot by rink
Divide into groups of 4
Put CMUs in even stacks on one end of lot. Pax on the other. (50 yards apart)
One team member runs to CMUs and brings them to team however many trips that takes.
Remaining members do:
200 push-ups, 400 squats, 50 burpees
Repeat with all members running to CMU s till 6 catches up on first round.
Then…
20 curls-sprint to other end and back
20 overhead presses-sprint & back
10 tricep raises-sprint & back
X2
Indian run around lot while carrying CMU (overhead for advanced) Two groups opposite directions.x2
Mosey to Return CMUs
Mosey to track, two groups run opposite direction doing burpees at each corner 2,4,6,8
10 burpees at end together
Mosey to AO
Calf raises till 6 catches
Bear crawl from fence to cones (30yds) and back and sprint to cones and back.
Repeat 2x
Mary:
20x Imperial walkers
20x Rocketts
30x LBCs
BOM:
Kids attitude towards death and heaven. Example of my daughter Molly. We told her about her grandmother dying and that she is in a much better place with God in heaven now and she simply replied: “that’s great! Can I have a waffle now.”
She got it, she simply knew that her grandmother was in a better place, that she is with our father in paradise. A comforting fact that we can bank on as believers.
It can also motivate us to reach out to the lost and help lead them to eternal peace and fellowship with other believers in paradise.