Fitness. Fellowship. Faith.
THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
BAC x10 ea
Cherry Pickers x10
THA-THANG:
Mosey to church lot for some B.O.M.B.S. Mosey to top of hotel after reach round.
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Filter
THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom
CIRCLE OF TRUST/BOM:
Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25
Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.
MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
ANNOUNCEMENTS:
THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Old School Stretches. Legs, back, arms, SSH
tempo merkins, then merkins in cadence RR
tempo Squats
THA-THANG:
Insert information about the workout.
MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
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: 72° , partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (jumping jacks) – x30 IC 4CT
Baby Arm Circles (rotate arms forward 15x then back 15x) – x15 IC 4CT
Michael Phelps (bear hugs) – x30 IC 4CT
THA-THANG:
Mosey to the Gresham Middle School Stairs/Hill
REPEAT
5 Cones will be set up in a ~100 yard field.
ROUND 1: frog squat to broad jump between cones
ROUND 2: run suicide to get to next cone
Cone 1:American Hammers – x30 4CT
Cone 2: Worst Merican Ever (10 wide merc, 10 reg merc, 10 diamond merc)
Cone 3: Mountain Climbers – x30 4CT
Cone 4: Drunk Mercs – (10 left hand high mercs, 10 normal mercs, 10 right hand high mercs)
Cone 5: Over head claps – x15 4CT
MARY:
COUNT-OFF & NAME-O-RAMA
4 HIMs celebrated with me. Wilson, Herbie, Mr. Wedgie, and Filter.
CIRCLE OF TRUST/BOM:
We have been going through Nehemiah at church. It has been eye opening for me to see the amount of opposition he faced when doing something God had called him to do. We may face the same opposition/distractions when we are trying to accomplish our goals, whether that be in our marriage, parenting, at work, or trying to better ourselves at F3. Read Phillipians 3:12-14
THE SCENE: Forgot to look, felt like about 75* and humidity wasn’t yet too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Led by Amazon:
BAC forward x20 IC (evidently at Brickyard these are know as manly arm rotations)
BAC backwards x20 IC
Moroccan night clubs x20 IC
OH claps x20 IC
Led by Abort:
Pulse squats x15 IC
Tempo lunge x10 IC
Cobras x10 IC
Amazon:
Sumo squat x10 IC
THA-THANG:
Mosey across Emory Road to the First Tennessee bank parking lot and pair up. Dora style work, one partner does Galway Hookers across parking lot (4 lunge steps, 1 supersquat, 4 lunge steps, 2 supersquats, continue) to cone and the run back. The other partner works through:
Once the partner returns, swap and continue through the exercises. All groups ended about the same time, so a quick mosey through the parking lots, and back across Emory Road right in front of splash pad. Quick round of ATM’s to even out the leg work we just did, then continue mosey to pick up a pet rock at the lot just beyond the park. Grab your rock and mosey with it across Emory to the Health and Wellness parking lot (fitting right?).
Four corners routine, sort of. Each exercise set with rocks, then run carrying rock overhead to the next corner.
Finish the four corners, then rinse and repeat for a second round. After a quick joke about a third round, its time for the shoulder shredder. Overhead claps on a 4 count, stopping every quarter to pick some cherries. TAKE US TO 100!
Get rock overhead and mosey back across Emory Road for the last time and take the rock back and return it. Mosey back toward start point for a little cardio.
Sprints are around 30 yards, all done together.
MARY:
Flutter kicks x20 IC
BBSUs x20 OYO
Flutter kicks x20 IC
BBSUs x20 OYO
Boat/canoe cash out – in canoe doing flutters, Moroccan night clubs, OH claps
COUNT-OFF & NAME-O-RAMA
9 strong with plenty of visitors: Herbie, Biohazard, Fob, Manilow, Pele, Lilydipper, Fast N Easy, Amazon, Abort
CIRCLE OF TRUST/BOM:
Amazon spoke about the importance of focusing on others who might be struggling. Lessons he has learned in GORUCK events, specifically his most recent HTL. During those events, and in life in general, we find ourselves struggling and contemplating giving up. But if you look around, there is generally someone worse off than we are. If you focus your energy on them and helping them keep moving, its funny how you forget the pain you’re in or how tired you are. Focus on helping someone else, and you’ll be amazed how far that takes you as well. AYE!!