Fitness. Fellowship. Faith.
THE SCENE: 34 and cool with plenty of mist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 squats
THA-THANG:
mosey to the splash pad parking lot.
MARY:
mosey to the flag for pickle pounders
COUNT-OFF & NAME-O-RAMA
all the things were said in the gloom.
THE SCENE: 40s, dark, dry – Mouthwash saw a satellite. You’re welcome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I was pinch hitting (at the last minute) for Doubtfire, who was banged up, so I honored him by hurting myself twice during the warmup.
SSH x 20 (4 ct) – tweaked my left knee
Windmills x 10 (4 ct)
Tempo merkins x 10
Little baby arm circles forward x 10 (4 ct)
Tempo squats x 10
Little baby arm circles backward x 10 (4 ct)
Michael Phelps
Some stretching – tweaked my right tricep
THA-THANG:
Mosey to the dock
7s between the dock with CDDs and the bathhouse with pull-ups
7s between the top of the Bermuda Triangle with burpees and the pavilion in the splash pad with picnic-table pull-ups
Lunges from the picnic tables to the fence and back
Incline merkins x 20
Karaoke from the picnic tables to the fence and back
Decline merkins x 20
Bear crawl from the picnic tables to the fence and back
Merkins x 20
Bernies from the picnic tables to the fence and back
Hand-release merkins x 20
Broad jumps from the picnic tables to the fence and back
WWII merkins x 20
Dips x 50
Mosey to the AO
MARY:
Australian snow angels x 10 (4 ct) courtesy of Stripped
Freddie Mercuries x 10 (4 ct) courtesy of Mouthwash
Hello Dollies x 12 (4 ct) courtesy of Snitch
COUNT-OFF & NAME-O-RAMA
5 PAX. Ribbed left early because he had “a meeting,” which he first mentioned during the burpees, so . . . .
CIRCLE OF TRUST/BOM:
I’m still trying to be positive. I’ve cut out the news and focused on my inner circle. In noticing my kids grow up, I’m sad that the time has gone by so quickly and that they are not little anymore. I’m trying to be happy because those times happened and these times are happening now and not sad because those times are gone. I’m trying to look at the last year not as a lost year of our usual events but as a pause year – a year of slowing down and taking everything in at that moment that we might have otherwise been too busy to fully appreciate. It’s not always easy to do. Like I said, I’m trying.
”Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” Galatians 6:9.
MOLESKIN:
Prayers for Ribbed’s wife and Doubtfire (separately, not together – that would be weird)
ANNOUNCEMENTS:
I’m sure there is something, but we couldn’t think of anything at the time.
THE SCENE: 24 degrees with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, BAC x10 each way, Tempo Squats x10, Tempo Merkins x10, High Knees and Butt-kickers.
THA-THANG:
Mosey to top parking lot for a DORA.
First person does exercise while partner runs to end of parking lot to do the 2nd exercise.
MARY:
Hammers x10 (4-ct), hello dolly x 10 (4-ct), Freddy mercury til out of time.
COUNT-OFF & NAME-O-RAMA
6 HIMs.
CIRCLE OF TRUST/BOM:
Encouragement to be readers. Instead of picking up your phone, grab a book. Have a book with you. Was inspired by this article years ago: https://www.wsj.com/articles/SB123025595706634689.
THE SCENE: 32 and doggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers
SSH
some of these some of those
feet together stretch
THA-THANG:
partnering up and get ready for a nice fun beat down.For stations and with three exercises at each station one partner will run to the next station while the first partner does the first exercise. The second partner comes back and does the exercise while the first partner runs to the next station and back. Repeat all the way through each set of exercises to the end of the path and back.
MARY:
First pickle pounders, butterfly stretch
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) iattendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
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: about 40 with some chilly wind.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Tempo Squats x10, Grady Corns x15, little bit of this and little bit of that. Also did a warm-up mosey around the track.
THA-THANG:
5-minute complex:
Around and around. Did 6 rounds adding an exercise each time. In between rounds, we worked on sprints on the soccer field increasing our speed each time til 100% sprint after 6th round.
Took a mosey around the track doing some dips along the way. Stopped at the small basketball court for a merkin ring-of-fire.
MARY:
Just enough time for some flutter-kicks.
COUNT-OFF & NAME-O-RAMA
7 HIMs.
CIRCLE OF TRUST/BOM:
1 Timothy 2:1–6
[1] First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, [2] for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. [3] This is good, and it is pleasing in the sight of God our Savior, [4] who desires all people to be saved and to come to the knowledge of the truth. [5] For there is one God, and there is one mediator between God and men, the man Christ Jesus, [6] who gave himself as a ransom for all, which is the testimony given at the proper time. (ESV)