Fitness. Fellowship. Faith.
F3 Intro and Disclaimer
Scene: 40, no rain
Warm-O-Rama:
SSH X 25 IC
The Thang:
Mosey to Little Everest
Get a battle buddy for Dora
100 Merkins
200 BBS
300 Squat
Battle Buddy runs up Little Everest and Back
Mosey to the Pavilion
11’s
pullups
burpees at top of hill
Mosey to AO for Mary
Flutter kicks – Toto
Pickle Pounders – Mayberry
COT
Word:
We are not in control of things. Everything changes except for God. How we choose to adapt to the changes makes all the difference.
The Scene: 40 and clear
F3 Welcome and Disclaimer
Pledge
THE THANG
75 years ago when our country was at peace we were attacked by the Japanese at Pearl Harbor 1941. They awoke a sleeping beast. I hope to wake a sleeping beast in each of the PAX. We dedicate this Q to those 2403 American heroes who lost their lives.
COP
Mosey around outhouse and Battle Buddy up.
Grab 1 CMU per Battle Buddy and Mosey to hockey rink
Dora 2403
100 burpees
200 BBS with CMU if possible
300 Merkins
400 Mtn climbers
500 squats with CMU if possible
400 SSH
300 flutter kicks
200 lunges
3 Merkins
Name-O-Rama
BOM
75 years ago yesterday the Japanese lead an unprovoked attack on our country where 2403 Americans were killed. 1777 on the USS Arizona alone.
On this day in history, December 8th, 1941, thousands upon thousands upon thousands of men volunteered to go out and defend their country, their states, their cities/towns, their families and their friends. Gallantry was physically seen when these men laid down their lives to save each other during WWII.
In our society we lose sight of that, we live for ourselves, we live for maybe a few people close to us (wife kids), we live to make more money, buy a big house, drive a fast or sometimes old car. But rarely do we live for each other, and even more rarely does someone make the sacrifice for another.
The men of WWII laid down their lives for their friends. Time after time, these men jumped on grenades, charged enemy entrenchments, and gave their life so that their friends may continue to fight or make it to safety. Their friends. These men died for someone that they loved and were friends with, people they knew intimately.
That makes me think of John 15:13 where Jesus says:
“Greater love has no one than this; to lay down one’s life for his friends”
Jesus died on the cross for His friends, which means He gave himself for all of us, which means He knows us all intimately, which means we are all His friends.
As the PAX broke, Manhattan dropped a nugget of knowledge on me “what’s even more impressive is Jesus gave his life for his enemies too.”
F3 Welcome & Disclaimer
THE SCENE: 56 degrees, rain off and on
WARM-O-RAMA:
Mosey around outhouse
20 SS hops
10 Frankenstein’s (ham burners)
10 ‘Merkins
THE THANG:
Set up 3 cones 30 yards apart
Sprint to cone 1 do 10 burpees
sprint to cone 2 do 20 mericans
sprint to cone 3, do 30 squats.
Sprint back to start
Repeat but Side shuffle to cones on 2nd round.
Repeat but high knees to cones on 3rd round.
Mosey to bottom of Cory Hill:
Bear crawl to top, 10 squat jumps
Bear crawl down the hill, 10 smurf jacks
Repeat 3x
Mosey to bottom of Matterhorn
Run to top, doing burpees on “hit it” command. (Do 3 burpees when you reach top till 6 catches up)
Mosey to pavalon
On your own: three sets of (10 mexican jumping pull ups, 10 dips, 20 domo squats)
Mosey to Rock pile. Grab rock and Wagon Wheel till 6 catches up
20 wood choppers (10 each side)
25 overhead press
20 curls
20 tricep extensions
10 wood choppers
Mosey back to AO
20 imperial walkers
COT:
Count off and Name-o-Rama
BOM:
3 ways to fail at everything in life:
1) Complain about everything
2) blame all your problems on others
3) never be grateful
3 ways to be successful in life
1) Love the Lord God with all your heart, soul, mind and strength.
2) Love your neighbor as your self
3) be like Christ
WORD:
Very proud to be a part of the PAX this morning. Not ideal conditions, not a single complaint about the weather. Everyone pushed hard this morning. Prayers out for Bartman’s family and their new addition as well as the families dealing with the fires in Sevier County.
THE SCENE: 32 degrees and chilly
F3 Intro and Disclaimer
WARM-O-RAMA
Run in place for 1 min
SSH x 15 IC
Bobby Hurley x 10 IC
Cherry Pickers x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC
Mosey to the Matterhorn
THE THANG:
11’s
Bottom- Burpees
Top- Squats
Mosey to the Pavilion
As many sets of the following you can do for 5 minutes total
Pull Ups x 5
Forward Lunges x 10
Triceps dips x 15
After 5 minutes, switch to the following:
Merkins x 5
Reverse Lunges x10
Squats x15
After 5 minutes recover and mosey to the coupon pile
At the coupon pile, choose a medium size coupon and do the following:
Bicep curls x 10
Shoulder press x 10
Behind the head triceps extension x 10
Rinse repeat x 1 increasing the set to 20 reps
Mosey to the AO
MARY:
Flutter Kicks x 20 IC
LBC x 20 IC
Pacman x 20 on each side
WORD:
In the busyness of the holiday season be sure to take time to “Be still and know that I am God”. We should always take time out of our day to acknowledge who God is in our life and give Him the praise that He deserves. Psalms 46:10
Conditions – 40s and clear
Tweet-E decided to pick the highest wall he could find (chest-high) to do his box-jumps. He did them all (3+rounds!) and every rep on that wall. I wouldn’t want to be in his house tonight…the PAX stuck with manageable height walls for a solid workout under I-Beam’s tutelage.
F3 Welcome and Disclaimer
WARM-O-RAMA:
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees
Mosey to outhouse
THE THANG:
30 minutes – AMRAP
Box jumps x10
Step ups x10 each leg
Sprint to drive and back
Squats x10
Rear lunges x10 each leg
Calf Raises x10 each leg
Sprint to drive and back
Burpees until PAX returns
Rinse and Repeat
Mosey back to AO
MARY:
Ab cycle:
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC
COT:
Count off and Name-o-Rama
BOM:
Arnold Schwarzenegger – Nov 17, 2003 inauguration as California governor
Early in your career, before you became Mr. Olympia, your legs weren’t on par with your upper body. How did you bring them up?
(with accent) “With legs, the key is to shock them to experience substantial growth.”
“Do not neglect the gift you have, which was given you by prophecy when the council of elders laid their hands on you. Practice these things, immerse yourself in them, so that all may see your progress.”
1 Timothy 4:14-15 ESV