Fitness. Fellowship. Faith.
THE THANG: ruck.
MARY: ruck.
ANNOUNCEMENTS: EFHR, Lost Pearls launch in Clinton
COT: don’t mess with uncle Terry
Baby Arm Circles forward then backwards (IC) 4 CT x 10 each
Side Straddle hop (IC) 4 CT x 15
Cherry Pickers 5
Twinkle Toes (IC) 4 CT x 10
THE THANG:
Mosey around to another parking lot
Spread Out in AO Parking lot
There are 12 parking space lines
Line 1 – 25 Merkins
Line 2 – 25 Big Boys
Line 3 – 25 Squats
Start over at line 4.
We will end up at 100 reps per exercise.
Mosey to rock pile
Pick up 2 small rocks
Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10
Butterfly with rock
American Hammers with rocks
Repeat
Mosey to Weigel’s Hill
Bear Crawl or Lunge to the top.
At the top we all do Monkey Humpers 4ctX10
MARY: We did about 8 minutes of dealer’s choice mary
ANNOUNCEMENTS: Haw Ridge – be there
COT:
“God must do everything for us. Our part is to yield and trust.”
“O God, I have tasted Thy goodness, and it has both satisfied me and made me thirsty for more. I am painfully conscious of my need for further grace. I am ashamed of my lack of desire. O God, the Triune God, I want to want Thee; I long to be filled with longing; I thirst to be made more thirsty still. Show me Thy glory, I pray Thee, so that I may know Thee indeed. Begin in mercy a new work of love within me. Say to my soul, ‘Rise up my love, my fair one, and come away.’ Then give me grace to rise and follow Thee up from this misty lowland where I have wandered so long.” – A.W. Tozer
THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.
Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up
Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up
MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers
ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill
COT:
Hebrews – 3:7-8
Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”
Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.
Check on a brother. You never know when they’re in need.
THE THANG
5 rounds of the following to start – 10 reps each
– Incline Merkins
– Dips
– Table Pull-Ups
– Step-Ups/Box Jumps
– Run to the gate and back
Begin the Tour de Pavilion
New(ish) Pavilion (NP)
– Xs: Incline Merkins, Decline Merkins, Table Pull-Ups
– 15 reps each / 1 count
Marble Pavilion (MP)
– Xs: American Hammers, Heels 2 Heaven, LBCs
– 15×4 reps each
Pitstop at the Bros Bowl
– Run up to the top
– 15 down/up merkins
– Run to the Muscle Beach pavilion
Muscle Beach Pavilion (MBP)
– Xs: Box Jumps/Step Ups, Diamond incline merkins, elevated claf-raises
– 15 reps each / 1 count
Tower Playground Pavilion (TPP)
– Xs: Squats, Imperial Walkers, Dips
– 15 reps each / 1 count
Mosey back to the Big Pavilion – but with an Asylum PM classic: the battle buddy mosey
– Share 1 thing that was good in your week
– Share 1 thing that was challenging/tough in your week
MARY
– 1 more round of the initial workout (10 reps of incline merkins, dips, table pull-ups, and box jumps/ste-ups)
– Core 4: 25×4 of the following core Xs
– Flutter Kicks
– American Hammers
– LBCs
– Freddie Mercuries
– ATMs
– 15×4 shoulder taps
– 10×4 slow merkins
– 10 merkins OYO
– SWS (Stretching With Steam)
ANNOUNCEMENTS
– Check the announcements channel for regional updates, the Send Me newsletter, and Beyond The COT podcast updates
– New formatting for Send Me – you’ll hear more about this over the coming weeks leading to March
COT
Say You’re About It – Be About It
Here are the highlights from the Word today. danhenson.substack.com/p/f3-word-11525.
– We’re here to challenge and encourage each other, work hard, and push each other to be better men for ourselves, our families, our friends, and our spheres of influence.
– My hope is that when you show up to an F3 workout (wherever that might be), you are challenged and encouraged in your Fitness Fellowship and Faith. Just as Paul encouraged Titus in leading by example in speech, conduct, and work – we should do the same thing with each other.
– Cut out the negativity, complaining, putting down others, inappropriate and over the line mumblechatter – we don’t have time for that garbage and it’s exhausting. We’re here to work hard together + maximize the time we have during a workout (45 minutes, 60 minutes, whatever).
– Our environment and surroundings should not dictate or character, conduct, and discipline, or the ability to work hard.
– The same methodology applies to the mission of F3: to plant grow and serve small workout groups for men for the invigoration of male community leadership. If we say that we’re about that mission – let’s be about that mission.
– If we say we’re about this life of High Impact Manhood – let’s be about it. Our wives, families, friends, and communities we are a part of need us to be.
– Be challenged and encouraged that you have it what it takes to be the HIM you were called to be – with the guidance of God and the help of each other. Get after it brother. Iron Sharpens Iron!