Tag: Mermaid
The Return of No Glove Love
THE SCENE: Insert info about the weather, etc.
THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs
20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30
Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers
Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises
Mosey through the courtyard back to the AO
LBC’s in cadence until time expires
Oscar Meyer FNG
A Wet Wednesday
THE SCENE: Mid 60’s and a gentle rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins, Downward dog, Upward Dog, cherry pickers, and a Jane Fonda Demo
THA-THANG:
| Four Corners | |||
| Battle Buddy up, with someone who is similarly paced | |||
| Mosey to each corner and perform exercises at each location, rinse and repeat | |||
| Location 1 | 20 Merkins, 20 curb dips | ||
| Location 1a | 10 Swing set pullups | ||
| Location 2 | Grab a CMU, 20 Thrusters, 20 CMU Presses, 20 Curls | ||
| Location 3 | 20 Squats, 20 Lunges, 20 Calf Raises | ||
| Location 4 | 20 Snow Angels, 20 Jane Fondas, 20 LBC’s | ||
| We will do one lap together and they go at your own pace | |||
MARY:
3 variations of Jane Fondas until time expired
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Do your priorities match how you spend your time? Time is arguably our greatest commodity. It’s easy to say what our priorities in life are, but how we spend our time reflects the true importance. Does your time spent on life activities reflect your priorities? If not, how do you reconcile that? I have teenage daughters that will be moving to college in the next few years. Spending time with them now is a priority, but why do we waste time on smartphones and social media when the most precious things are right in front of us? My challenge for myself, and anyone willing to take up the challenge would be to reconcile your goals and priorities against the way you spend time, and see if it is a true reflection, or needs some adjusting.
MOLESKIN:
ANNOUNCEMENTS:
Convergence planning, F3 in the Nude
Let’s Just Get Through It
THE SCENE:
Low 50’s. Kind of quite perfect.
F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.
WARM-O-RAMA:
- SSH 20
- Willie Maze Haze/Cherry Pickers IC
- Imperial walkers IC 20
- Graddy Corns IC 20
- Little baby arm circle IC 20
- Reverse baby arm circle IC 20
- Shoulder taps IC 20
- Mosey
- Sprint follow by Monkey Humper IC 20
- Sprint follow by Burpees 10
- Sprint follow by handstand merkins 10 with partner (2 rounds)
THA-THANG:
Mosey to pull-up bars. Using pull-up bars as first station. Add three more stations about 25 yards apart. In a line so that 4th station is 100 yards out. Then starting at pull-up bars. Do the following:
1st – 10 Pull-ups
2nd – 10 Burpees
3rd – 30 Prisoner squats
4th – 30 Merkins.
R&R three times.
Mosey to pavilion (picnic tables). 2 rounds of 20 Dips, 20 Durkens, and 20 step-ups
Mosey back to flag.
MARY:
AMRAP ab exercises of: ”AWFL” 10 each 2 times through.
-American Hammer
-WWII Sit-ups
-Freddie Mercury
-LBCs
2 Supermans for last minute.
COUNT-OFF & NAME-O-RAMA
15 Good Men.
CIRCLE OF TRUST/BOM:
Finishing something isn’t always the same. How you approach it varies. And it should vary.
MOLESKIN:
For Anchorman’s Grandmother’s 80th birthday celebration; For my father’s loneliness and situation in Indiana; For Curry’s 20th anniversary and many more.
ANNOUNCEMENTS:
Shamrock – Wrestling
THE SCENE: 59F and dry
F3 WELCOME & DISCLAIMER yup
WARM-O-RAMA:
Side Straddle Hops 20-4 count
5 Merkins
Cherry Pickers: 5
5 Merkins
Tie Fighters
5 Merkins
25 Calf Raises
5 Merkins
THA-THANG:
Mosey to CMU pile then to the grassy hill “The Saddle” I think we have named it?
10 Squat presses, but do 5 presses at the top before your next squat
Run down and then up
20 Hello Dolly 4-count
Run down and then up
30 Lawn mowers – 15 each side
Run down and then up
40 CMU overhead press
Run down and then up
50 Alternating CMU Merkins
Run down and then up
60 American Hammers single count
Run down and then up
70 SSH single count
Run down and then up
80 LBCs
Run down and then up
90 CMU Bench Press
Run down and then up
100 scissor kicks single count
Run down and then up
Back to CMU pile
25 Curls – Run to end of parking lot – drag CMU back
25 Flutter kicks – 4-count
25 Tricep Dips – Run to end of parking lot – drag CMU back
50 windshield wipers with CMU pointed up
Return CMUs
Mosey back to AO flag
MARY:
No time
COUNT-OFF & NAME-O-RAMA
17 – Crawl Space, Curveball, Eliza, Caveman, Betty, I-Beam, Oscar Mayer, Kick-Flip, Rocky Top, Mandolin, Slappy, Curry, Mermaid, Skid Mark, Voo Doo, Honeydew, Anchorman,
CIRCLE OF TRUST/BOM:
What are you wrestling with?
Sin? – That’s great news! That means that you have the Holy Spirit in you.
Your faith? – Again, great news! God knows that we have up and down moments in our lives that challenge our faith. Keep wrestling with God. That way is better than the alternative of walking away from him.
F3? – Is it just me? Some weeks I’m on fire for F3 and specifically Shamrock. Other weeks I’m like that Homer Simpson disappearing into the shrubs animation. I’ll just be checked out. Other weeks, I wrestle with F3. Why am I doing it? It is good for me? Physically? Spiritually? Mentally? Should I be coming out here 3-5 days a week?
Your marriage / kids? Same thing. If I’m wrestling with it, at least I’m engaged and fighting for it.
Your job? – I feel like this is also a constant. Am I supposed to be here? Am I making a difference? Am I happy? Will I have a job in 6 months? Does God want me to be here?
So I will wrap it up by encouraging you to keep wrestling. It shows that you care. Just don’t wrestle with it alone. I know there are brothers here that would love to be your coach, cheerleader, friend to walk with you through your wrestling.