Tag: Peyton
Landline’s Leg Day
The Scene 61 degrees and perfect
F3 Intro and Disclaimer
Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC
Mosey to Baby Everest
The THANG
11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies
Mosey back to rock pile, choose small to medium rock
Find a place on the wall
Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10
Rinse repeat x 1
Mosey back to AO parking lot
Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2
Finish with Calf raises x 20 IC
MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)
WORD
Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.
Mini Murph
THE SCENE – 50s and clear
F3 Welcome and Disclaimer
THE THANG
COP
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees
Mosey to boat parking
Mini-Murph
Run 2 laps and up to pavilion
50 pull-ups (modify with 5 sec hangs or table pull-ups)
100 push-ups (modify on knees)
150 squats
Run 2 laps
Mosey back to SP
MARY
Abs by Ratchet
COT
Count off and Name-o-Rama
BOM
Sacrifice
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
The ultimate sacrifice was provided through Jesus Christ’s death for our sins on the cross. Our daily sacrifice comes through denying our selfishness. Search for moments today that you can intentionally deny your self through sacrifice to others.
Everything but the Kitchen Sink!
THE SCENE 63 and bright moon shining!
F3 Welcome & Disclaimer
THE THANG
COP
Disclaimer while doing SSH, not time to waste, lets work!
Mosey to the boat
11’s on the Run
Every other light pole, 10 BBS and 1 burpee until 1 BBS and 10 burpees
Mosey to the pavilion!
Pull ups
4 sets of pull ups 5 reps each working on form
BBS x20 between pull up sets
Mosey inside tennis court (Indian Run)
Bear’s Play Tennis?!
Bear crawl across tennis court, lunge down the sides, bear crawl back across
Mosey to the track
Mosey Lap
1 lap (1/3 of a mile) slow jog, on the hope, sprint as far as you can, cool down job to complete the lap. At the end of the lap, do 20 BBS and 20 merkins, repeating until everyone is done
Mosey back to the tennis court
Chumbaburpees
Finish up with Chumbaburpees until time was up, great way to cash out!
2.6 miles, burpees, merkins, BBS, SSH, sprinting, moseys, hills, pull ups, we did it all!
COT
Number off and Name O Rama: 21 PAX
BOM
Chase the Lion! A friends dad just passed and with death, it always make me reflect on life and how good life is and to live each day as it was your last. Loved being with my F3 brothers this morning, thank you!
The Dawg Pound 500
THE SCENE 52 degrees, partly cloudy with a light breeze.
F3 Welcome and Disclaimer
THE THANG
COP
Interval SSH x 5 IC (2 rounds)
Cherry pickers x 10 IC
Tempo squats x 10 IC
5 burpees OYO
Break into groups of 3-4 and mosey to Bristol Motor Speedway
Dawg Pound 500
There are four cones placed around the 0.3 mile track. At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder touches
– LBCs
– SSH
Mosey back to AO
MARY
– Mountain Climbers x 20 IC
– Plank Jacks x 20 IC
– Hello Dolly x 25 IC
BOM
“Behavioral research shows that humans can become acclimated to almost anything if they’re exposed to it frequently…It’s why lottery winners, after the initial thrill of winning, end up about as happy as they were before. What does this mean for parents and kids? Anything we provide regularly will become the new norm, whether it’s post-game milkshakes or a certain brand of clothes. If our kids have gotten used to having their beds made or dinner table set, they’ll come to expect that, too”.
The above is an excerpt from article discussing how to raise children without creating the sense of entitlement that is so common in American youth. It’s important to remember that consistency with our actions create what we (and our loved ones) consider “normal”. This “normal” is what our kids, wives, friends, and co-workers come to expect from us. As HIMs, we need to make sure that our “normal” creates a positive and grateful environment for those around us. Everyone around us notices when we help someone, but they also notice things we DON’T do.
MOLESKIN
This PAX is incredible. I pushed hard this morning and everywhere I looked – somebody was pushing a little harder. One of our FNGs pushed so hard he almost tossed his cookies. Way to finish strong, men!