THE SCENE: Pretty warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the field at the back of the park. Sprint 50 yards and suicide back along the cones every 10 yards. Pull a card from each suit. Face cards are 10. Ace is 1.
Exercises:
Hearts – BBS
Diamonds – Burpees
Spades – Iron Mikes 2-count
Clubs – Ranger Merkins
Joker – Bear Crawl 50 yards down and back
MARY:
Included
COUNT-OFF & NAME-O-RAMA
9 of us suffered greatly
CIRCLE OF TRUST/BOM:
the true price of leadership is the willingness to place the needs of others above your own. Great leaders truly care about those they are privileged to lead and understand that the true cost of the leadership privilege comes at the expense of self-interest.
Simon Sinek, Leaders Eat Last: Why Some Teams Pull Together and Others Don’t
Thanks Proton for the rec!
MOLESKIN:
We did the whole deck! 85 reps. We had to cut out the last couple sets of running for time. Credit: Pinnochio for the name of the workout
ANNOUNCEMENTS:
Tag: Moses
Christmas in July
THE SCENE: 70ish degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Squats (low and slow) x15 IC
Cherry Pickers x10 IC
THA-THANG:
Half the HIMs grab a CMU and mosey over to Mt. Crumpet with a stop for 5 road block burpees. Bring the CMUs to the top and then grab a partner. First partner decorates the tree (City of Alcoa already had lights on there for us) while the second partner does exercises at the bottom of the hill.
On Crumpet:
Round 1 – Bear crawl up and start decorating with putting the CMU on the shelf (8 each side)
Round 2 – Bernie up and get the higher spots with overhead presses (x20)
Round 3 – Bear crawl up and get even higher with squat jumps (x20)
Round 4 – Bernie up and do Upright rows (just because) (x20)
Round 5 – Bear crawl up and get the ornament you dropped under the tree with 20 4 count flutter kicks
Round 6 – Bernie up and carefully lunge in to the tree to fix those last details (x20)
Bottom of Crumpet: (Do these exercises until your partner gets back)
Round 1 – Sprint to the road, lunge back
Round 2 – Merkins and Squats (20 and 20)
Round 3 – Sprint to road, inchworm merkin back
Round 4 – Shoulder taps and BBS (20 and 20)
Round 5 – Plank Jacks and Mountain Climbers (20 and 20)
Round 6 – Run to fountain and back, then do ankle touches
Grab the CMUs and mosey back to AO for Mary with another stop for 5 more road block burpees.
MARY:
Captain Thor up to 5 and 20
Boxcutters x30 IC
COUNT-OFF & NAME-O-RAMA
15 men strong including men doing the OCHO! No FNGs.
CIRCLE OF TRUST/BOM:
I hear people talking about Christmas in July every year and they seem happy thinking about the euphoria that they feel at Christmas time and the food they want to eat and the presents and, of course, the sales. When Christmas time rolls around, you’ll hear people talking about “the reason for the season” and they will try to focus on Christ. I don’t hear people saying that in July. Statistically, church attendance goes down in the summer months as people go on vacation and focus on having kids home from school and places to go and people to see. I haven’t seen any statistics on this, but I imagine that prayer declines in the summer months as well. Christmas and Easter are the two most important days for a Christian. The day our savior was born, and the day that He gave his life on the cross for us. Just because those are the two most important days does not mean that we should be slacking the rest of the year. To me, Christmas in July is a reminder that we should be preparing ourselves to meet Christ. We need to focus throughout the entire year to get ready for his coming, not just two days.
MOLESKIN:
ANNOUNCEMENTS:
Route 66
THE SCENE: 70 degrees, 95% humidity, clear skies with just a sliver of reflection after the new moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup of SSH x10, Cherry pickers x10, front and back arm circles x10 each, Michael Phelps shakeout, and parking lot mosey.
THA-THANG:
Pick up a CMU and head out on Route 66 through Illinois to the Missouri state line.
Route 66 was a 0.37 mile loop including a Mt. Crumpet climb. A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona. The workout consisted of six laps on Route 66. New Mexico was at the top of Mt. Crumpet. The listing of the workouts at each station is below:
- Missouri State Line
Lap 1: CMU Squats x11
Lap 2: Dips with CMU x11 Carry CMU to Kansas
Lap 3: Squat Jumps x11
Lap 4: Dry Docks x11
Lap 5: BBS x11
Lap 6: SSH (4 count) x11
- Kansas State Line
Lap 1: Merkins x11
Lap 2: CMU Upright Rows x11
Lap 3: CMU Dips x11 Carry CMU to Oklahoma
Lap 4: Squat Jumps x11
Lap 5: Dry Docks x11
Lap 6: BBS x11
- Oklahoma State Line
Lap 1: SSH (4 count) x11
Lap 2: Merkins x11
Lap 3: CMU Swings x11
Lap 4: CMU Dips x11 Carry CMU to Texas
Lap 5: Squat Jumps x11
Lap 6: Dry Docks x11
- Texas State Line
Lap 1: BBS x11
Lap 2: SSH (4 count) x11
Lap 3: Merkins x11
Lap 4: CMU O.H. Press x11
Lap 5: CMU Dips x11 Carry CMU to New Mexico
Lap 6: Squat Jumps x11
- New Mexico State Line (Top of Mt. Crumpet)
Lap 1: Dry Docks x11
Lap 2: BBS x11
Lap 3: SSH (4 count) x11
Lap 4: Merkins x11
Lap 5: Lunge Dead Lift x11/arm
Lap 6: CMU Dips x11 Carry CMU to Arizona
- Arizona State Line
Lap 1: Squat Jumps x11
Lap 2: Dry Docks x11
Lap 3: BBS x11
Lap 4: SSH (4 count) x11
Lap 5: Merkins x11
Lap 6: CMU Curls x11 Carry CMU to California (Back to the AO)
- California State Line
Squat Jumps x11
Dry Docks x11
BBS x11
SSH (4 count) x11
Merkins x11
Completed 5 laps as outlined but had to abbreviate Lap 6 and the California State Line workout. We went over by almost 2 minutes. This would have fit better with a Saturday, 1 hour, workout. Note that there were 66 exercise reps on each lap, and, if completed, there are 66 of each type of exercise or CMU type reps.
MARY:
No time today.
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:
I’m not a big TV watcher but the show, China Beach, from the late 80’s to early 90’s ranks in the top three. One of the most memorable to me is about the boy in the pants – a soldier with his leg blown to pieces. The “pants” was an inflatable cuff put on his right leg to try to stop the bleeding. It wasn’t working and Nurse Colleen McMurphy knew it. The boy in the pants was going to die, they prepare him for death, and then deflated the pants. He died while McMurphy was kissing his lips, a gesture she initiated. Fast forward 15 year to a scene where McMurphy is holding her young daughter at the Vietnam War Memorial. She points to one of the more than 57,000 names on the wall, pours some sand from the medivac base of China Beach at the base of the wall, and slowly walks away. Her voice is dubbed into the scene and she says, “Lawrence F. McClintock from Littleton, CO. He loved football. His friends called him Lurch. I thought I had forgotten his name but, like he said, I didn’t.” She pauses and continues, “I couldn’t save them all … but I save some of them.”
James Shaw, Jr. is the man that wrestled an AR-15 away from the shooter at a Waffle House near Nashville less than 3 months ago. He claims that he was not a hero but that he was only trying to save himself. In later interviews he would repeat that claim but would add that he regrets that he did not do something quicker so that perhaps some or all of the 4 others would have survived. He may not have save them all but he certainly saved many. Like McMurphy in China Beach, there was reason to be joyful, yet there was regret in looking back.
Not many of us will have the opportunity to make a difference like McMurphy or Shaw, but that doesn’t exclude us from looking back and wishing we had done things differently. It could be in a relationship, work performance, a knee jerk reaction with anger or impatience. The message today is to quit dwelling on the past. Yes, use it as a learning experience, use it to be better today, and better when all the future tomorrows becomes todays. In our Christian faith walk remember that when we fail God, our sins have already been atoned. Make no mistake, God hates our sinful nature, but with the saving grace of Jesus and the sanctifying power of the Spirit we will more closely walk with Him – no regrets.
MOLESKIN:
Flash brought up a family mourning the loss of their 7 year old son to cancer. I failed to remember to mention that in my closeout prayer. Flash, I have lifted them up several times since this morning. Sorry for my oversight.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
300
THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Loosen shoulders – wide circles and baby circles, wacky jacks, plank – hands on CMU to squat position and hold CMU straight out, repeat.
Sprint Drills – bear crawl knees close to ground 10 yards out and backwards 10 yards back then sprint down and back. Lateral bear crawl same as above.
THA-THANG:
Mosey to football field, along way burpee variations: corn cob burpee x 10, run 50 yards then sit through burpees x 10.
“300” – 6 exercises, 10 repetitions each then sprint down field and back – 5 sets as fast as you can.
10 – Calf raise abductor squat jump
10 – Leg kick T push up
10 – Inchworm tuck jump
10 – Lateral squat jump to lunges
10 – Rocker Burpees
10 – Table top dip toe touch
redefiningstrength.com
MARY:
Lay on back, hold CMU above head wipers with legs, hand plank position ski hoppers, on bottom hands on ground behind back pull knees to chest: left, middle, right, banana hold then reverse banana hold
CIRCLE OF TRUST/BOM:
Read Ecclesiastes 3:1-8. May you read and apply to yourself
MOLESKIN:
ANNOUNCEMENTS:
Moses reminded group about Guardians for Garrett Kick Ball Tournament
Diamonds are a mans best friend
THE SCENE: Mornin’ time and dark
F3 WELCOME & DISCLAIMER
yep
WARM-O-RAMA:
Tactical card 5 of diamonds
100 burpees
100 air squats
100 sir ups/ lbc
we did sets of 10 Burps with jogging between sets
THA-THANG:
Not sure about tha thang but after the warmup , we ran a 1/4 mile and then did 1:4 ratio of pull ups
Snorkel and Moses amrap pull ups for a total of 35 pull ups. The rest of the pax did 1/4 total of their pull ups . 10 pull ups basically . Gotta start somewhere!
- Bearway to heaven
- Yep, bear crawl suicides w more burpees while listening to Led Zeppelin, Stairway to Heaven
MARY:
Flutters x20 ic
side crunches x10 ic each side
COUNT-OFF & NAME-O-RAMA
10 pax beat the fartsack and worked hard this morning
CIRCLE OF TRUST/BOM:
Be intentional
ANNOUNCEMENTS:
Ruck… Moses mile coming up