THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
IPC Week 1
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You don’t need to be the best to give your best.
MOLESKIN:
ANNOUNCEMENTS:
Tag: Mudpuppy
Fade In/Fade Out
THE SCENE: 75 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->SSH (4ct IC) x20
->tempo squat (4 second down, 3 second hold, 1 second up) x5
->some of these/some of those
->quad stretch
Mosey to the top of the guard rails
Derkins x20
Mosey to the speed bump
THA-THANG:
-> speed bump
—- 20 (4ct) flutter kicks
—- 20 (4ct) Alt dead bugs
—- 20 (4ct) LBCs
-> Speedbump to Backbone
—- Bernie to top of hill/jog down
—- sprint to top of hill/jog down
—- 50 Merkins
Run to back bone
-> backbone
—- 5 pullups
—- 5 negative pull ups
—- 5 chin ups
—- 5 toes to bar/target
Run to top of hill
—- 10 1.5 squats
—- 10 lunges each leg
—- 10 close feet squats
—- 10 sumo squats
MARY:
Tweet-E’s turn or Pee Rock lift with Junk
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
-> recently I had my father message me saying where his last will would be in case anything would happen. And that’s the thing about life, we never know God’s plan for us, but we trust him and follow his words or his message. This got me thinking about the impact we have on people around us.
This led me to some song lyrics by one of my favorite bands, which are:
Just the other day I looked at my father
It was the first time I saw he’d grown old
Canyons through his skin and the rivers that made them
Carved the stories I was told
He said
“Son, I have watched you fade in
You will watch me fade out
When the grip leaves my hand
I know you won’t let me down
Go and find your way
Leave me in your wake
Always push through the pain
And don’t run away from change
Never settle
Make your mark
Hold your head up
Follow your heart”
Just the other day I stared at the ocean
With every new wave another must go
One day you’ll remember us laughing
One day you’ll remember my passion
One day you’ll have one of your own
Because of all the uncertainties in life, I’m asking you to create some sort of message for the people around you. What sort of message do you want them to have. You can make a gratitude list for the people around you, you can list off a set of values that you have learned, whatever it is. Make it personal for the person you care about. Let the people around you know they are appreciated.
Thank you,
MOLESKIN:
ANNOUNCEMENTS:
IronPax Week1 next Tuesday starting at 5:15am.
52 at the Dog Pound
THE SCENE: Perfect – 68 degrees for a 1968 B-day celebration
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4×13 = 52
- SSH
- Rockettes
- Babby Arm Circles
- calf raises
THA-THANG:
A little run to Northshore stopping along the way to do 2 sets of 26 reps
Guardrail
- Incline Merkins
- Dips
- Decline Merkins
Base of Matterhorn Speed Bump
- V-ups
- Iron Mikes
- Jump Squats
Light just past Pavalon gravel lot
- BBS
- American hammer
- Bobby hurley
Northshore
- Merkins
- Monkey Humpers
- Pickle Pounders
Mosey back to AO with Mayberry leading cheetahs and stopping to wait on six along the way with a few more reps of
- BBS
- Backbone
- Squats
MARY:
5 burpees and 52 Hello Dollies
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:
The HIM helped me celebrate 52 years! Many Thanks
MOLESKIN:
Coffeteria with La-Z-Boy coffee, good times!
ANNOUNCEMENTS:
Iron Pax starts Tuesday; just do your best and don’t worry about the others…
Backbone and DORA’s
THE SCENE: 65 and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry Pickers
1 Squat
THA-THANG:
We Mosey to the steps and partner up.
- Dora Exercise while you partner runs up to the rock and completes 5 burpees.
- 100 hand release merkins
- 200 V-up
- 300 Wide stance squats
- Shoulder taps while we wait for the six.
- Mosey to backbone
- Dora exercise while you partner runs up to the top of the hill and holds position while doing hello dollies.
- 10 burpee pull ups
- 20 dive bombers
- 30 merkins
- Called for time and mosey back to the AO
MARY:
Everyone on their six
10 V-up
10 crouches on both sides
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’ve enjoyed watching the “American Gosple” on Netflix. I recommend it. Also I recommend re-reading Gentle and lowly. It’s a wonderful read for your soul.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Starting next Tuesday at 5:15 we are competing in the Iron pax challenge. Watch Slack for more info.
Succeed as bad as you want to breathe
THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->Side strattle hops (4ct) x15
->Cherry pickers (4ct) x10
->Baby arm circle’s (4ct) x10
->reverse baby arm circles (4ct) x10
-some of these and some of those
->Mosey to the rock
Pair runs to the rock while the pax does a workout
-> Mosey to speed bump
THA-THANG:
->5 navy seal burpees or 10 burpees
->Run to pull up area
->10 pull ups
->Run down the hill
->15 jump squats
Mosey to the Rock
Plank (every ten seconds someone start run up to rock)
Tweet-E’s turn or Pee Rock workout
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
There is one message that I’ve heard from this guy named Eric Thomas aka the hip hop preacher that I’ve carried with me since I heard it back in college.
I try to apply this to all aspects of my life and hope you all can too. Whether it’s wanting to be successful in you faith, whether its wanting to be successful in your relationships, or be successful in your careers, you are going to have to want it as bad as you want to breathe. You can’t just kind of want it, you have to want it bad, and I think what you are doing our here with F3 is a great representation of wanting to be successful in your faith and fitness
MOLESKIN:
ANNOUNCEMENTS: