Fitness. Fellowship. Faith.
THE SCENE: Cozy day for February, with some lite fo drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jumping jacks, arm circles, and a mozey
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
10% better every day!
ANNOUNCEMENTS:
THE SCENE: 43, damp, swampy, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 10
Tempo squat IC x 10
LBACs IC x 8 forward/reverse
THA-THANG:
Mosey to grab CMU and head to Oval Office.
Stations set up along track. Sprint done in one straightaway and Bernie along the other. Stations as follows:
– CMU OH carry
– 20 OH press 50# concrete / 20 bent over row 50# concrete and lunge to next cone
– Burpee broad jump
– Sprint
– Bear crawl
– Bernie
Concrete bags ended up busting d/t rain the night before so merkin x20 and dry dock x20 substituted.
MARY:
Hold high plank.
Shoulder taps IC x 30
Merkin IC x 10
Dry docks IC x 10
Catalina wine mixer IC x 10
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
One of my favorite scripture readings is Isaiah 6:8. I try to incorporate it into my prayer life as often as I can.
Then I heard the voice of the Lord saying, “Whom shall I send? And who will go for us?”
And I said, “Here am I. Send me!”
Without hesitation Isaiah offers himself up to the Lord. May we ask God to use our skills and talents to change this world. Don’t wait on other people to fulfill a void that Gods calls YOU to fill. Ask God to send you into this world and do good for the Kingdom.
MOLESKIN:
Don’t exercise with wet bags of concrete.
ANNOUNCEMENTS:
THE SCENE: 33 with a light snow fall and cutting wind.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to start. Stops along the way to do
Hill Over The Nest
MARY:
LBC – 2 rounds for time
COUNT-OFF & NAME-O-RAMA
5 HIMs.
CIRCLE OF TRUST/BOM:.
One word seems to keep showing up whenever I have reflection and that’s COURAGE. Two quotes on courage spoke to me last night.
One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest. – Maya Angelou
Courage is the price that life exacts for granting peace. The soul that knows it not knows no release from little things. – Amelia Earhart
I challenge us all to take on life with courage, lead with it, share it with those close to you, and be a shining example in our communities. Lead with courage and don’t be tempted by fear.
MOLESKIN:
Please keep one of my employees in your prayers, her father suffered a major heart attack and is in the ICU. Also my daughter starts playing lacrosse tomorrow, first time ever. Keep her in your prayers that she is safe but also has the drive and passion to be successful.
ANNOUNCEMENTS:
THE SCENE: 25 dry cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 31
Tempo Squat IC x 10
Tempo Merkin IC x 30ish until Spurt reached Grinder from parking lot
Imperial squat walker IC x 10
Bear crawl inch worm along the length of the Grinder (crowd favorite)
THA-THANG:
Stay on the Grinder at far end with basketball courts- everyone with CMU.
Count off and Battle Buddy up. One buddy completes 5 suicides or down and backs while other buddy knocks out rep count of prescribed exercise as below. Rinse and repeat until all rep counts are done. After each round, run down to Apex and along trail back to the Grinder.
3 rounds as follows:
1st Round:
• 200 shoulder taps (single count)
• 100 iron mikes (2 CT)
• 75 diamond merkins
*run lap*
2nd Round:
• 200 imperial squat walker (single CT)
• 100 dry docks
• 75 hand release merkins
*run lap*
3rd round:
• 200 CMU jump over (single CT)
• 100 CMU swings
• 75 jump squats
*run lap*
MARY:
High plank hold- Catalina wine mixer merkins single count around circle
Al gore hold and send jump squats around circle adding one at next member of PAX
Hold Iron cross Dolly IC x 20
LBCs to close
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
– Michael Jordan
I have a tendency to always look for the immediate outcome and gratification in my life. Trust the process. Grind it out everyday with fitness, work, and faith life. We are going to fail. It’s not about this workout today. It’s about the culmination of workouts over the duration of weeks, months, years that make us who we are. The same goes for our faith. We might not have an immediate prayer answered but stay true and stay consistent. Put in the work with prayer, confession, love your neighbor and your God consistently and eventually we will get there. Trust the process!
MOLESKIN:
Trust the process.
ANNOUNCEMENTS:
Maryville beer ruck today- 6PM Sandy Springs park. Let’s get it!
THE SCENE: Just a nice balmy 22 Degrees. Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Road Not Traveled
THA-THANG:
Work out- partner
2 CMU Farmer carry around park starting at grindstone towards track .If you put the blocks down 10ssh as a team, increasing 10 every time CMU’s are put down.
Exercise at checkpoints.
-The base of track stairs- block toe taps- 20 2ct- partner holds bear crawl
-End of track – 10 burpees- partner static fat man hold
-Tennis court – Elf on the Shelf 15 on each side- partner pushup plank
-Bottom of bridge- 15 burpees- superman hold
-Halfway down walk way – 10 block jumps. Stack for challenge – 10 each way -squat hold
-Base of bridge- 20 burpees- 6in leg raise hold
-Turn before grindstone – 25 CMU swings- BBS
6 line suicide at grindstone
repeat loop add 10 reps to all exercises
MARY:
Nothing today.
COUNT-OFF & NAME-O-RAMA
4 HIM’s
CIRCLE OF TRUST/BOM:
Most of us have heard this poem before. The Road Not Taken- By Robert Frost
“Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;……
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.”
Building off of last Friday’s talk about leaving no regrets. It take a special man to travel down the road no one wants to go. Often that takes courage to find the opportunities others are afraid of. Getting up to work hard, being leaders in our homes and communities is not for everyone. The road taken by many is the easy road. Don’t be afraid to travel down the road others tell you is not passable.
As men in todays society we carry a lot of the blame and burden for the challenges our world faces. From toxic masculinity to not being man enough. However its important that we all take time to pat ourselves on the back and give yourself some self love for not being afraid to take The Road Not Taken.
MOLESKIN:
ANNOUNCEMENTS:
CSAUP ASLUM starting at 6:30 Am this Saturday
Maryville beer ruck 6Pm Saturday.