THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with seven, 10 Cherry Pickers, 10 Rockettes, 10 Windmills, 5 Baby Arm Circles Forward and Backward, 5 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to the South Ball Fields Parking Lot. We will be running from one end of the parking lot to the other. There will be four cones set up along the run. At each cone, stop to do ten of the first exercise listed. Keep going in order from each end of the parking lot. Here are the exercises:
Running south to north:
- Squat Jumps
- Merkins
- Big Boy Sit-ups
- Hello Dollies (4 ct.)
Running north to south:
- Flutter Kicks (4 ct)
- Plank Jacks
- Carolina Dry Docks
- Shoulder Taps (each shoulder)
Once done with all exercises, jog around the parking lot.
Next, starting from Cone 1 we will do a five parking lane bear crawl to 5 lane lunge all the way to Cone 4.
Next, we will mosey to soccer field. We will do suicides on field going to first, second, and third cone and back. Each time coming back men will do 20 Baby Crunches. We will do a different type of run on each suicide. They will be as follows:
- Bernie Sanders.
- Grapevine Left
- Grapevine Right
- Skip
- High knees
Mosey to perimeter trail at the end of the parking lot. We will head east and north on the trail doing Nickel Dime Quarters. Here are the exercises for each stop.
- Bobby Hurleys
- Diamond Merkins
- Bicycle Kicks
- Iron Mikes (each leg = 1)
- Dive Bombers
- Box Cutters
- Imperial Walkers
- Squats
We will turn west at the Serpentine Sidewalk and continue to the Island Parking Lot. At the parking lot we will have the Relay Race Around the Island. Men divide up into teams with each team stationing men at an island. The race starts with the first man running to second man, second to third, etc. until last man meets first man again (no touching, keep social distance). The first man starts again. The race isn’t over until the last man gets back to where he started.
Mosey to base of Mini Cardiac. Do 20 Buzz Saws. Next we will Bernie Sanders up Mini Cardiac to Park Sign, then sprint the rest of the way to the AO.
MARY:
Boat Canoe and ATMS
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
From John 15: 12-15.
12 My command is this: Love each other as I have loved you.
13 Greater love has no one than this: to lay down one’s life for one’s friends.
During this coronavirus epidemic I had to lay out from F3 as did you. When F3 started meeting again, it hurt me not to be able to join with you brothers. I was concerned about working out with you because, as you know, my wife, Jan, was diagnosed with breast cancer at about the same time the coronavirus epidemic was beginning to spread in the United States. We hear that we can carry the coronavirus without even knowing it. I didn’t want to catch the virus by getting close to others, then unknowingly spread it to my wife.
I realized during the months away from you guys how much strength I get from just meeting with you. I did work out alone and with my son, Bennett (aka Puddle in F3). So, I kept in ok shape. What I missed was the strength of the fellowship, of the encouragement we get from one another as men, of the message shared at the end of each workout, of the commitment to lock shields through the struggle, of the way we push each other forward not only in workouts but as HIMs, of the way we pray for each other, reach out to each other, hold each other in our hearts. Man, I missed you guys.
On Thursday, May 21, Jan and I had a serious talk with her oncologist. Jan has an aggressive breast cancer. The chemotherapy weakens her immune system. She can’t fight off Covid-19 the way you and I might be able to. She was understandably scared about having me go to F3 workouts. She doesn’t want to die and the odds would be significantly higher of that happening to her than to most if she did get Covid-19. But, God bless her, she also saw how much as was missing F3. On the way to chemotherapy, she said that we should talk to the oncologist about the safety of my working out with you guys. The oncologist told me that she felt pretty good about the low risks of outdoor workouts, particularly if a social distance is kept from others. She gave me the green light to come to F3 and so did Jan. Sweat release!! I can’t tell you how that felt to me. I couldn’t believe it. With the news about the coronavirus sticking around all year long, I was wondering if I would ever to get to see you again. And now, if I keep a distance from you, forgive me, it isn’t that I don’t want to be near you. Heck, I want to give each of you a big ol bear hug.
Anyway, what I am saying is thank you. Thank you for praying for me and for Jan. Thank you for the encouraging words you have sent me. Thank you for praying for Jan and me. And, thank you for being a greater source of strength than I even realized.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
