Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Clockpuncher
MARY:
Flutter Kicks IC
LBCs IC
High Plank 1 – 2 minutes
ANNOUNCEMENTS:
No
COT:
I think Skid shared from Proverbs 18. It was about trying to do things out of our own power instead of relying on God.
THE THANG:
MOSEY to parking lot below Coliseum.
Pyramid laps! Partner up with like speed. Run opposite directions, every time you meet (top and bottom), do the following exercises in REPS of 10
–
LAP 1 CDDs
LAP 2 CDDs, LBCs
–
LAP 3 CDDs, LBCs, Mtn Climbers (2-ct)
LAP 4 CDDs, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
–
LAP 7 Bobby Hurleys
–
MOSEY to a Hill on Pickett’s charge or on side of Bermuda Triangle
Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order. Exercise groups are:
AB BLASTER:
20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
ARM BLASTER:
20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
LEG BLASTER:
20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
CARDIO BLASTER:
20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
MARY:
Hello Dollies, stretching with Pele
ANNOUNCEMENTS: New AOs launching at West Hills (Monday morning, heavy ruck) and Bluegrass Elementary (Wednesday evenings at 6 pm)
COT:Albert Schweitzer, was a German philosopher that lived in the late 1800s through early 1900s. He is attributed with this quotation: “The Purpose of Human Life is to SERVE, and to show the compassion and the Will to Help Others.” We discussed this quote and how it applies to F3, and ended with another quote: “In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”. I am thankful that the men of F3 have been that spark for me.
THE THANG: Four cones spaced about 25 feet apart, go around all four cones to complete a round, then run to the stop sign at the base of the Circle Drive and back and complete rounds 2 and 3. Each cone has a pair exercises for each of the three rounds that must be completed twice to move to the next cone. The timing worked out surprisingly well…
MARY: A few minutes for some LBCs, Smurf Jacks, and stretching.
ANNOUNCEMENTS: Hardship hill coming up on Memorial Day, obstacle unloading this Saturday! Also, Thunderhead mountain hike this Saturday, flag planting at the Veteran’s Cemetery on the following Saturday following the morning workout. (9 am), Pluto organizing.
COT:
5 Burpees
5 Motivators | Starting from 10 to 5
15 Rockettes
20 Grady Corns
15ea Baby Arm Circles
THE THANG:
Colosseum | 5 Points of Exercises (1 Burpee at each point)
Pt. 1 | 10 Burpees
Pt. 2 | 20 Hello Dolly
Pt. 3 | 30 Big Boys
Pt. 4 | 40 LBCs
Pt. 5 | 50 Flutter Kicks (4ct)
Run 1 Lap around the Colosseum
Rock Gathering at the Rock Pile | 5 AMRAPs (1’ ea) – Rinse-N-Repeat
• Curls
• Rows
• Triceps
• Overhead Press
• Shoulder Taps
Legs to Everest | Starting at 3-way Stop
• 2 Squats at every Light Post til at bottom of Everest
Everest | Wuhan Special (Bernie up Hill)
• Mini Suicide
COT:
5 Thoughts for 5 Minutes | Songs being played during this time (“Snowfall” by Øneheart | “Spirit Lead Me Where My Trust is Without Borders” by Raspo)
1 | Clear the Noise
– Close our eyes and carry the mind to heart-centered
– Clearing your head with all the noise around you
– Find Yourself where you are at the Present
2 | Visualize
– Visualize | Where you are.. What you want to do with your life.. who do you want to be tomorrow.. what needs to change
3 | Present Day Question
– If death stood in front of you would you hug it?
– Identify why, what, and who is bringing you to that.. address the situation
4 | Muhammad Ali Poem
“Friendship is a priceless gift that cannot be bought nor sold, but its value is far greater than a mountain made of gold. For gold is cold and lifeless. It can neither see nor hear. In times of trouble, it’s powerless cheer. It has no ears to listen, no heart to understand. It cannot bring you comfort or reach out a helping hand. So when you ask God for a gift, be thankful if sends not diamonds, pearls, or riches but the love of real, true friends”
• Ponder on who those figures are that God has given you
5 | Why do we close our eyes?
“Why do we close our eyes when we pray, when we cry, when we kiss, when we dream, because the most beautiful things in our life are not seen but felt by the heart”
• Clean up the mind and come back to life at the present moment.. still at heart-centered remain calm and reduce the noise