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rain-mixer

August 20, 2021 Wanderer

THE SCENE: Wet and Rainy…. and Wet

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reach for the sky
Let it hang
left over right/right over left
baby arm circle forward/back
tempo squat
tempo merkin

THA-THANG:

Mosey to Jucmanjaro. Simplified the workout since it’s so rainy and I can’t write with chalk on the mountain.

Start at the bottom and do either 15 SSHs or 15 squats

Run to the first hash mark and do one of the hash exercises 10 Burpees, 20 Merkins, or 30 BBS.
Run back to the bottom and do the bottom choice.
Run to the second hash mark and choose again. Repeat at a higher hash mark each trip up the mountain.

We repeated 8 times to reach the first turn about up the mountain.

Head back toward the flag and stop and do some work behind the maple street strip.

Dips on the rail
Curls x 30
Shoulder Press x 30
Tricep extensions x 30

Head down to the flag parking lot.

Do some cool-down suicides.

100% to the first line
75% to the second line
50% to the third line
50% to the last line

Finish with some 21s.

Squats and flutter kicks.

MARY:
None

CIRCLE OF TRUST/BOM:

Heb 10:24
And let us consider how to stir up one another to love and good works.

My pastor was talking about this passage recently and thought I’d share some encouragement.

We’re all pretty good at encouraging each other to work out. That’s why we’re out this morning putting in some good work. But don’t forget other aspects of life. Family, Church, finances, work, etc. Consider how to encourage each other in these areas.

I encourage everyone to make a plan, consider their friends and family, and how they can stir each other up.

ANNOUNCEMENTS:
CSAUP Saturday

Birthday Q

August 15, 2021 Jetlag

THE SCENE: Dry and hot 89F weather.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together!

WARM-O-RAMA:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.

3rd Annual Road Less Traveled

August 11, 2021 5K

THE SCENE: Humid, warm, typical
WARM-O-RAMA:

SSH

Tempo Squat

Tempo Merkin

Freddy Mercury

Burpees (OYO)

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 4 min

10 Burpees

20 Freddy Mercurys

30 Merkins

40 Squats

Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together

Continue to do 1 set of each of the above until we complete the nearly 3 miles course

Mosey back to the Flag

MARY:

Toe Merkins, Imperial Walkers

CIRCLE OF TRUST/BOM:
Matthew 5:3-5 Blessed are the poor in Spirit, for theirs is the kingdom of heaven. Blessed are those who mourn, for they will be comforted. Blessed are the meek, for they will inherit the earth

MOLESKIN:

My time as a Christian has seen so several different phases in my spiritual growth. Where I am now is not the person I was 27 years ago when I accepted Christ as my Lord and Savior.

I have become increasingly aware of my humanity and fallibility as a man, even though I desire to be a HIM. Much of the Scriptures (especially the NT) stresses the need for the heart to be right before God. Don’t get me wrong, doctrine is super important and very worthwhile to pursue, but without adding love and preparing the heart then I find those pursuits somewhat empty. So I guess what I’m saying is as you pursue the things of God (which we should all do), I encourage you not to neglect the fact that we are to be poor (broken) in spirit, mourning our sin, and meek/malleable in our approach to the throne of God.

The Power of Encouragement

August 9, 2021 Spotter

THE SCENE: Warm and humid…August
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Abe Vigoda x7, Cherry Picker x6, Tempo Merkins x10
THA-THANG:
Mosey to the courtyard and partner up:

One partner runs down to the ERC and crawl-bears up the stairs the runs back to the courtyard.

The other partner works through these:

100 x BBS
100 x Step Ups
100 x Dips
100 x Star Jacks

Next up, suicide ladder. Start with 5 x Diamond Merkins and 5 x Bobby Hurleys increasing by 5 each round.

Exercises were performed at opposing corners of the grassy area between the ERC and the courtyard. To transition from one corner to the other, run, karaoke left, bernie, karaoke right.

Mosey to the large parking lot for some sprints. Sprint to farthest light pole then crawl-bear to the six, sprint again. Performed 20 Flutter Kicks. Next, sprint back to the start and Bernie til you reach the six, sprint again.

Moseyed back to the flag stopping for some BBS in cadence along the way.

MARY:
Steering wheels courtesy of Dart Gun. LBCs from Stye. Somehow Commission though Burpees were a good Mary exercise. A few imperial walkers followed by some planks to finish it off.
COUNT-OFF & NAME-O-RAMA
14 men encouraged one another to get better
CIRCLE OF TRUST/BOM:
Acts 11:22-24

Only 10 times in scripture is the phrase “a good man” used. One of these times is in describing Barnabas. In this passage, Barnabas is sent to encourage the brethren at a struggling church. His encouragement earned him a status as a good man. Let’s all strive to encourage one another in all areas of our lives.
MOLESKIN:
Called out Butter Knife for his constant encouragement of the PAX. I really appreciate his attitude during the Q’s, never complaining and always pushing.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Building Relationships

July 23, 2021 Erector

THE SCENE: warm and muggy…typical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey toward the coupon pile. As the PAX begin to separate, do burpees until the 6 gets in and then to 5 burpees together. Repeat until arrival at the couple pile.

20 OHPs run to top of stairs for 5 pull-ups
Back down the stairs for 20, 2 ct flutter kicks… repeat as follows
20 merkins, 5 pull-ups, 20, 2 ct Freddie Mercury
20 curls, 5 pull-ups, 20 big boys sit-ups

Mosey to Middle court yard.

Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Mosey back to the big parking lot for Blackjack. 1 LBC, run to the opposite side (short length) and do 20 merkins. Repeat with 2 LBCs and 19 merkins. Repeat all the way to 20 LBCs and 1 Merkin. Blackjack! We didn’t get all the way through, but got close to halfway.

MARY:
10 side crunches each side
COUNT-OFF & NAME-O-RAMA
12 including one runner.
CIRCLE OF TRUST/BOM:
What does it take to build a better, closer relationship? Time spent together. This works for our families (wife, kids, etc.), as well as with God. So, how do we spend time building that relationship? Same answer…spend time together. God has given us His word to study and learn and spend time in. God gave us the avenue of prayer to develop that relationship too. If we spend time reading God’s word and praying, we spend time with God. Reading the Bible gives us a close look at God’s relationship with mankind. We can’t know God’s will without spending time in His word. Prayer gives us the opportunity to open our heart to God even though He already knows what is on our heart. Prayer draws us closer to Him.

Think about the time and effort spent to grow closer to your spouse while you were dating. That is the level of effort we should apply to developing our relationship with God.
MOLESKIN:
Blackjack had YHC burned out quick! We’ll get through the whole thing next time.
ANNOUNCEMENTS: