TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
6 exercises to improve mental toughness:
1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
4. Ruck – put a heavy pack on and go walk for hours.
5. Farmer carry – pick up some heavy shit and go for a mile walk.
6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.
MOLESKIN:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.
Tag: Pogo
Tri-Dora
THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct
THA THANG:
Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each
Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.
Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs
10 burpees
Mosey to get CMUs
Mosey to AO
20 3-count Calf raises
MARY:
ring of fire -push down leg lifts
Flutter kicks x22
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
James 1:19-20 NIV
God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends? MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend
No Running
THE SCENE: 32 crisp & clear
F3 WELCOME & DISCLAIMER
Standard stuff – no FNGs today
WARM-O-RAMA:
- SSH x 10 IC
- Tempo Squats x10 IC
- Tempo Merkins x10 IC
- LBAC fwd/bckwd
- OYO stretches for 20-30 seconds
THA-THANG:
- Lunge across parking lot to the outhouse
- PAX choice: 30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
- Plank when finished
- Move to road & Forward Crab Walk up the hill to the speed bump
- 25 Diamond Merkins at the speed bump
- Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
- Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
- 50 Calf Raises at the sign
- Ab work until 6 finishes broad jumps – same as above
- Bear Crawl parking spaces to the parked Jeep. Paula Abdul style (2 fwd, 1 back). 5 Carolina Dry Docks each time you stop to change directions.
- Abs until the 6 finishes
- Duck Walk back to where we started the bear crawls
- 50 Squat Jumps
- Abs until 6 finishes
- Inchworm Merkin down the hill to the speed bump
- 25 Superman Swims
- Abs until 6 finishes
- Groucho Walk down remainder of hill to the parking lot turn in
- No exercise here….mosey back to AO & circle up for count off
MARY:
No formal MARY – plenty of abs during workout
COUNT-OFF & NAME-O-RAMA
16 strong! La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman
CIRCLE OF TRUST/BOM:
Simple question: Do you obey what God tells you to do? If not, why not?
MOLESKIN:
Today was tough…everything we did was a long, slow grind. PAX did an awesome job pushing themselves. Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.
ANNOUNCEMENTS:
Hardship Hill coming up 5/19
Ribbed’s route 66 at the Dog Pound
THE SCENE: A Nice Cold 34 Degree and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH 25x
- Tempo Squats 15x
- Baby Arm circles 14x
- Some of these and some of those
THA-THANG:
Mosey to the parking area in front of the trailer.
- Route 66 with Start Jax
- waiting for the 6 with hello dollies
- Ribbed’s 66
- 10 Burpee’s at first list
- backward lunge to next light
- 10 tempo squats next light
- hello dollies 10x
- 10 American hammers 4count
- High needs to the next light
- 10 Burpee’s
- berny sanders to the next light
- 10 Burpee’s at first list
- Route 66 from the far side of the parking loop.
- Iron Mikes
- 11’s in the small loop
- American Hammers out to Carolina Dry Docks
Mosey to the AO
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Parents, if your eyes ever see or your ears ever hear the sin and weakness of your children, it’s never an accident, it’s never a hassle, it’s never an interruption; it’s always grace.
-Paul David Tripp-
Super Bowl 52 Party at the Dog Pound
THE SCENE: Beautiful morning, a steamy 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side straddle hops 4 ct (cadence), 52 Merkins on your own, Ran to outhouse, 52 alternating step ups, 52 alternating lunges, Ratchet led Shoulder Blaster
THA THANG:
mosey to the bottom of “the hill” with our rock/rocks
at bottom of hill: 26 mountain climbers, 12 burpees, 52 an of your choice
At top of hill: 26 merkins, 52 bicep curls w rock, 52 triceps extensions w rock
repeated once more
MARY:
hello dollys, American hammers, slow merkin/ plank combo, baby crunches
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Take an “inside look” at your heart on a regular basis. Ask your self deep and challenging questions. Examine yourself before the Lord. Don’t walk away with guilt and shame, but instead respond with Godly repentance which will lead you closer to the Lord, with a better understanding of your desperate need for HIM in every area at all times. Read 1 Timothy 5. We have 2 choices: 1) Run after the Lord day and night or 2) Run after our own pleasures and desires and if we do this we will be dead even though we are alive.