Tag: Lobster
Piece of Cake
The Scene: 52 degrees and beautiful
F3 Intro and Disclaimer
Warm-O-Rama
SSH x 16 IC
High Knees x 16 IC
Merkins x 16
Tempo Squats x 16 IC
BAC x 16 IC
Reverse BAC x 16 IC
Mosey to the Parking lot across from the AO
Tha THANG
Piece of Cake Doracides
Partner up. While one partner does the following exercises, the other partner runs suicides in the parking lot. When the first partner returns, the second partner begins running.
10- Burpees
20- Merkins
30- Star Jacks
40- Big Boy Sit Ups
50- Squats
Once the first set is done, start from the bottom and go back up to the top. If that is completed, the numbers switch and would look like this:
50- Burpees
40- Merkins
30- Star Jacks
20- Big Boy Sit Ups
10- Squats
Mosey to the Pavilion
Two sets of the following
Group 1
Pull Ups x 12
Triceps dips x 16
Reverse Lunges x 16
Group 2
Dirkins x 12
Calf Raises x 16
Narrow Squats x 20
Mosey to the AO
MARY
Flutter Kicks x 16 IC
Pacman x 20 on each side
LBC x 100 IC
WORD
Use your talents for God’s work. 1 Peter 4:10 says “Each one should use whatever gift he has received to serve others, faithfully administering God’s grace in it various forms”. When we take the talent and gifts that God provided us with to benefit others we are fulfilling God’s purpose for our lives. If we float through life and do not use these talents then we are disregarding God’s perfect will for our lives.
UF3 Championship: The Comeback
With vs. For
The Scene: 41 Degrees, crisp and cool
F3 Intro and Disclaimer
Warm-O-Rama
Cherry Picker, Baby Arm Circles, 10 Burpees, High Knees (short and sweet)
The Thang:
Mosey to tennis court:
DORAS-
100 Burpees
200 LBC
300 Merkins
50 “fence jumps”/bear crawls across pone tennis court/spring to end/50 “fence jumps” x2
Mosey to “pee rocks”:
50 curls/2 overhead runs in 2 lines
Mosey to Lake Trail:
30 Merkins OYO
Group Mosey on Lake Trail
30 BBSU
Mosey back to AO
Finished with 10 Merkins
Ab-O-Rama
Name-o-Rama
The Share (BOM):
Love with vs Love for. Too often we want to do FOR our family/friends/co-workers instead of doing things WITH them. “WITH” love encourages, models, walks beside, and holds people accountable. In F3 we have a model of what it looks like when others love us, hold us accountable, and encourage us through the tough times.
It was a great morning and the 25 strong pushed it and got better!
Manhattan’s Double Nickel
The Scene: 60 Degrees Breezy
Welcome and Disclaimer
Warm-o-Rama
15 IC Baby Arm Circles
15 IC Reverse Baby Arm Circles
15 IC 4ct Cherry Pickers
15 IC 4ct Imperial Walkers
Calf Stretches – 55 Seconds
COP
Mosey to Soccer Field
1 Lap around the trail
55 Bobby Hurleys
1 Lap around the trail
55 Big Boy Situps
1 Lap around the trail
55 Squats
1 Lap around the trail
55 American Hammer
1 Lap around the trail
55 SSH
4 sprints on the soccer field goalpost to goalpost
Mosey to the AO
Ab-O-Rama
55 Michael Phelps
55 Merkins
55 Scissor Kicks
5 Flip Flops with Woodshack
20 4ct Pickle Pounders
Name-o-Rama
BOM: Transformation
Romans 12:1-2 “Be Transformed”
Proverbs 16:9 “In their hearts, humans plan their course, but the LORD establishes their steps
Impact of F3 Johnson City PAX and transformation from walking to running to leading a Q to losing 140 lbs by 2 members
My son’s spiritual growth at Milligan College
My daughter’s spiritual growth demonstrated by her daily desire for Bible Study
Moleskin: The PAX was awesome considering we had run 3 laps previously a month ago and today we ran 5; excellent chatter and encouragement with the “6” always supported – Awesome day at the Dog Pound!