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: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Tempo Squat and mosey over to the sweat house to get a CMU. Mosey to the Tennis court.
THA-THANG:
Do this list through then go back to the top and drop the bottom exercise off and rinse and repeat. After you complete the list run a lap. Then start top down and add the next
MARY:
No time
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:
Proverbs 1:1-7
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: Cold, wet, and windy. Definitely not like our warm beds we left.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo squats x10; Moroccan night club x15; tie fighters x10 each way.
THA-THANG:
Tabata (20 seconds on, 10 seconds rest, x8 rounds for each exercise)
The rain let up so we went for a mosey to the front of the park for a ring of fire squats style. Then moseyed back to bathhouse for some pull-ups (5, 4, 3, 2, 1).
MARY:
Lbcs; Tempo big boys (didn’t know that existed); Freddie Mercurys.
COUNT-OFF & NAME-O-RAMA
8 PAX.
CIRCLE OF TRUST/BOM:
Ephesians 4:30-32 — “And do not grieve the HolySpirit of God, by whom you were sealed for the day of redemption. 31 Let all bitterness and wrath and anger and clamor and slander be put away from you, alongwith all malice. 32 Be kind to one another, tenderhearted, forgiving one another, asGod in Christ forgave you.”
ANNOUNCEMENTS:
CPR training posted on Slack channel.
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: