Fitness. Fellowship. Faith.
THE SCENE: Super Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Tempo Merkins, Tempo Squats
THA-THANG:
The Murph
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Ecclesiastes 7:2 – Be thankful and always assessing your relationship with the Lord. There is more wisdom to be gained from a funeral than a party. Eternity matters.
MOLESKIN:
N/A
ANNOUNCEMENTS:
None.
THE SCENE: the weather was “Noice”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs of course and other stuff including a run around the park.
THA-THANG:
End up at field 1. Partner up
game 1: shuffle passing: line up with two teammates facing each other 10’ apart. Side shuffle from the midline to the goal line and back while passing the ball back and forth. Then do bounce pass back and forth, then do crossovers passing and bouncing. You cannot hold the ball more than two seconds. If it’s dropped, you must do 5 burpees and resume where the ball hit the ground.
Game 2: circle of burpees. Two teams-one on each side of circle. Bounce or throw the ball to someone across the circle from you and do a burpee. Hot potato fashion.
mosey to the outhouse: partner up. One dribbles the ball up the parking lot and does 5 burpees, other stays and does easy ups, incline merks, BBS, squats. Go till both partners finish all exercises
mosey back to field one.
Game 3: plank red rover. All plank around the circle on your teams side. Hit ball with your fist towards a gap in the circle on the other side. Players try to stop it from going through the circle while keeping plank/bear crawl. After hitting the ball do a merkin. If it gets past, whole team does 10 Merkins
Game 5: kick and fetch- player from each team kicks a ball for the other team to chase it. They sprint it down and mosey to other side with it. Everyone cycles through.
game 6 was goalie kicks. Teams have each player kick against a goalie. If blocked or missed, 10 burpees. If it goes in the goalies team does 5 burpees. (We missed a lot)
MARY:
barely time for some box cutters
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
I talked about having fun. Taking the time to enjoy life with your family and with your kids. Doing some things that you enjoy doing and making sure that you’re taking care of yourself as well.
MOLESKIN:
Is delicious when prepared with some fava beans and a nice bottle of Chianti
ANNOUNCEMENTS:
CSAUP in July
THE SCENE: 50’s and a tad misty
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Merkins, Tempo Squats, SSH
THA-THANG:
Mosey to Light Poles. Rotate between Merkins and Squats at each pole, as the group makes it’s way around to the east-side soccer field, increasing reps at each stop. (Ex. Pole 1 – 1 Merkin, Pole 2 – 2 Squats, Pole 3 – 3 Merkins, etc.). We finished at Pole 16.
Mosey to Soccer Field. Perform the Seabiscuit: 10 Burpees, 20 Merkins, 30 Squats, Run a Lap. Repeat, Run 2 Laps. Repeat, Run 3 Laps. Repeat, Run 4 Laps. Repeat, Run 3 Laps. Repeat, Run 2 Laps, Repeat, Run 1 Lap. Fastest completed the round with 4 Laps.
Mosey to bridge for some Indian Run-Style Wall-sits. PAX sit along the wall of the bridge. Last in line bear crawls or lunges to front while the others remain in a wall sit. Rotate as the group makes its way across the bridge.
MARY:
1 Minute of Flutter Kicks
COUNT-OFF & NAME-O-RAMA
4 Strong, including a visitor from F3 Raleigh – On Guard
CIRCLE OF TRUST/BOM:
Live well. Aim to use your life to make the biggest impact on others and the world around you that you possibly can.
MOLESKIN:
Mayberry pulled a Starsky and showed up to Coffeeteria.
ANNOUNCEMENTS:
Donations
THE SCENE: warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forwards and backwards
Overhead Claps
Cherry Pickers
Rockettes
THA-THANG:
Mosey to Watt Road
4 cones spaced about 25 yards apart. Complete 4 rounds of:
Walking lunges to cone 1, 25 squats
Broad Jump to Cone 2, 25 merkins
Walking lunges to cone 3, 25 jump squats
Broad jump to cone 4, 25 wide merkins
Bernie to the beginning.
3 cones spaced about 10 yards apart. Inch worm merkins between cones. At each cone do;
10 burpees, 10 iron mikes, 10 BBS
Repeat 4 rounds
(This one became heavily modified due to time and other factors!)
Mosey back to AO
MARY:
Gibbler lead us in flutter kicks and boat/canoe
COUNT-OFF & NAME-O-RAMA
FNG – Willy Wonka
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: A couple of degrees below freezing…
F3 WELCOME & DISCLAIMER:
Forgot to mention that I am not a professional… However I am sure the PAX is aware of that by now!
WARM-O-RAMA:
30 SSH
10 Tempo Merkins
10 Tempo Squats
Baby Arm Circles Forward/Reverse
THA-THANG:
Drawed the number 2 with GPS with 3 stations located in the park.
Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner. Run and touch gate then proceed to Station 2.
Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance. We used these CMU’s for 20 Curls and 20 Overhead Presses. Then run over to the boat ramp.
Station 3 – We did 20 Dry Docks facing downhill on the ramp. Then starting at the water, 20 Squat Jumps up the ramp. Then we ran back to the Tennis Court.
Rinse and Repeat as many times as you could.
MARY:
ATM closeout led by Cap’n Crunch
CIRCLE OF TRUST/BOM:
Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer. Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts. I am grateful that the Equalizer is in good hands!
“Leadership is not about a title or a designation. It’s about impact, influence, and inspiration.”
MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me. However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!