Fitness. Fellowship. Faith.
SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.
Sevens – Squats at Circle ball court. Dry docks at Bath House.
Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.
THE SCENE: perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Exercises and laps. Start at the flag pole. Do 1st exercise and qty. Run half lap do 1st exercise and qty again. At flag pole, move to 2nd exercise and repeat pattern. Exercises at each stop are:
MARY:
Flutter kicks in a circle, one person would run around and let us know what their favorite movie, favorite food and favorite activity is for the needed fellowship to complete the trifecta.
COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
I talked a little bit about Jonah and how he wasn’t the best guy to begin with as far as profits go, God sent him on a mission, and he ran thinking he could run away from God. I was very critical of him when I was discussing this with my Sunday school class This past Sunday. But as I took a moment, I realized I do this on a daily basis. So how dare I judge Jonah for not listening to God. I learned a pretty good lesson and thought I would share it with the group.
MOLESKIN:
Aladdin’s favorite movie is Brokeback Mountain
ANNOUNCEMENTS:
Nothing mentioned
if you have read this far put an emoji of sunglasses 🕶️on the comments of the slack post. Because you are cool and your future is so bright that you have to wear shades
THE SCENE: cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers
one squate
THA-THANG:
mosey to explain all 4 stations. run the route and come back to the first station and pick a battle buddy. One partner runs up to the next station and back while the other is doing the 1 excercise and then he goes. Go through the station list and run up to the next and so on.
MARY:
Ring of fire with 3 Merkins
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:
Definition of consistency
according to Chat GPT- “Consistency refers to the quality or state of being in agreement or harmony with oneself, with others, or with a particular standard or set of principles. It implies that something is reliable, stable, and predictable, and that it does not contradict itself or violate any established rules or norms.”
Oxford definition:
the quality of always behaving in the same way or of having the same opinions, standard, etc.; the quality of being consistent
let’s be consistent men!
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: crisp and cool, 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
15 SSH
5 Cherry Pickers
10 Tempo Squats
10 Temp Merkins
10 Baby Arm Circles
Quick Stretch
Mosey to Ice Rink
Two groups – one at each goal
1st Group does BBS
2nd Group does Merkins
Sprint to each end
Complete 5 more reps when sprinter arrives then next person goes
Mosey to track (2 laps)
Walking lunges as a group
Jog for 50yds
High knees IC x 15
Jog 50 yds
Sumo Squats IC x 15
Jog 50 yds
Mosey to tennis courts
7’s
Merkins and Burpees
BBS and LBC
MOLESKIN:
Genesis 50:18
Know that God’s plan is much greater than your understanding of a trial might be. Joesph’s perspective of his almost death, enslavement and rule over Egypt with Pharaoh was spot on.
THE SCENE: It was an inferno! Perfect day
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
The standard SSHs, Rockettes, Cherry Pickers, little baby arm circles front and back
THA-THANG:
Whoa, man. Like that’s some heavy stuff.
Swing (4 minutes)
40 seconds on, 20 seconds off
Swing the CMU back and forth, focusing on proper form and posture.
Squats (4 minutes)
40 seconds on, 20 seconds off
Squat with the CMU, focusing on proper form and posture.
Lunges (4 minutes)
40 seconds on, 20 seconds off
Lunge forward with the CMU, focusing on proper form and posture.
Merkins (4 minutes)
40 seconds on, 20 seconds off
Place the CMU on the ground and do merkins with your hands on the block, focusing on proper form and posture.
Bicep Curls (4 minutes)
40 seconds on, 20 seconds off
Use the CMU to do bicep curls, focusing on proper form and posture.
Tricep Dips (4 minutes)
40 seconds on, 20 seconds off
Use the CMU to do tricep dips, focusing on proper form and posture.
Plank Hold (4 minutes)
40 seconds on, 20 seconds off
Hold a plank with your hands on the CMU, focusing on proper form and posture.
One round of PAX Choice: Blockees or Murder Bunnies
Suitcase carry back to Smokehouse
MARY:
No time for love, Dr. Jones
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
“Keep your $h!t together” – Hold the middle; Live the Golden Rule
MOLESKIN:
Madoff from the top rope. I’ll prep the music better next time, fellas. It’ll be all thrash.
ANNOUNCEMENTS: