THE SCENE: Gorgeous weather. High 60s, cool, not humid. Great workout conditions.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x10, Windmills x10, Hillbillies x10, Cherry Pickers x5, Little This, Little That, Michael Phelps, Mosey around the loop starting at the playground, heading towards Chapman Hwy, back down the main church entrance to the grinder
THA-THANG:
Stations set up in a S like pattern
1st station – Shoulder Tap 2-ct
Bear Crawl to next station – approximately 45 feet
2nd station – Squats
Lunge to next station – approximately 45 feet
3rd station – Crunchy Frog
Bernie to next station – approximately 45 feet
4th station – Merkins
Bear Crawl to next station – approximately 45 feet
5th station – Iron Mike 2-ct
Lunge to next station – approximately 45 feet
6th station – Plank Jacks
run back to 1st station in a loop; start over
Start with reps of 5, increase by 5 every round
When you get to 20, single count Iron Mike. When you get to 30, single count Shoulder Tap
Last 15 minutes: Dodgeball! If you can dodge a wrench, you can dodge a ball.
HANDS UP WHEN YOU ARE HIT TO INDICATE YOU ARE OUT
Hit a person clean, the hitee does 5 dips
If the person catches it, the thrower does 5 dips
If you are out and someone hits you, the thrower does 10 dips (the hitee only does the 5 dips)
If you hit someone in the head, the thrower does 15 dips
If you duck into the throw to get hit in the head, the hitee does 20 dips (stop dumb people)
MARY:
Nada!
COUNT-OFF & NAME-O-RAMA
PDA, Swanson, Pennies, Outhouse, Cow Patty, Grouch
CIRCLE OF TRUST/BOM:
Going to the Dad Camp the previous weekend reminded me of many things: 1) Time with your kids is precious and having fun with them is important even if there are meltdowns, 2) Time with other men is refreshing to the soul, 3) We were not meant to do this thing called life alone.
Ecclesiastes 4:9-10: Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!
Take time to fellowship with other men, take time to BE with your families, take time to BE with your spouse. I too often let other things in life occupy my time and while they are not bad, they do not refresh my spirit as much as these.