F3 Welcome & Disclaimer
Warm-o-Rama
- 15 – Side straddle hops on 4 ct
- 12 – tempo squats on 4 ct
- 10 – windmills on 4 ct
- 100 merkins
- 100 lbcs (little baby crunch)
- 100 squats
- 10 – Crunchy dolly’s on 4 ct
- Not so lazy boys on Q cadence
Fitness. Fellowship. Faith.
F3 Welcome & Disclaimer
Warm-o-Rama
F3 Welcome & Disclaimer
2. Warm-Up Exercises
– Side-Straddle Hop (jumping jack)
– 25 count
– In cadence ready position exercise 1,2,3 = 1
– Cherry Picker (stretch down to feet & back)
– 20 count
– In cadence ready position exercise 1,2,3 = 1
– Copperhead Lunge (slow lunge)
– 15 count alternating legs
– In cadence ready position exercise 1,2,3 = 1
– Merkin (push-up)
– 10 count
– In cadence ready position exercise 1,2,3 = 1
3. Mosey to Parking Garage Down From the Y
– 1st stop OTW: Bottom of stairs to bridge across Henley St.
– 10 Merkins
4. The Tower of Power (Parking Garage across from Fire Depot)
5. Mosey Back to Big Ball
– Stop at edge of field before flags
6. Circle of Trust
– Number off
– Name-o-rama
– FNGs
– BOM
– Great work this morning – thanks for pushing each other
– So for this morning I’m gonna share something I’ve been pretty worried and anxious about with y’all. So my mom and sister are leaving Thursday to go to Europe for the whole summer and it’s just been weighing down on my heart for the past month with the state that the world is in and the terrible and evil terrorist attack that happened just last week even furthered my anxiety in regards to them leaving. And so questions started running through my head like “What if they don’t come back?” And I think processing these thoughts and praying about it helped me realize that that is exactly what the enemy wants to exceed at pulling us away from our faith in God and pushing us toward some dark places. But God has a funny way of showing up in the 11th hour, coming to our rescue and helping calm our hearts and so yesterday the verse of the day I get on my phone was 1 Peter 5:7 “Cast all your anxiety on him because he cares for you”
– And one of my favorite sayings is “Keep the Faith” and I find that so hard to do a lot of the time. But then God shows up. So as we go out into jobs, school, families, and just living day to day in this world – I encourage all of us to Keep The Faith because whatever darkness or hard place you might be going through right now, He’ll show up. We wouldn’t be here today if that wasn’t true. That’s all I got.
– Any prayer requests?
– Pray it out
Stretch:
The Thang
BOM:
The Scene: perfect conditions – 55 degrees, clear
The Thang:
5:30 COP – 7 min
Line up in parking lot Burpee Dans
Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.
Mosey to lower parking lot – find a battle buddy
One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.
Next exercise:
Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.
INCREMENTAL GROWTH
Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.
The scene : Pretty Dang nice out!
The Theme: Embrace the suck
THE THANG
COP
Ratchet Effect x3
Hill Billys
Sumo squats x20
Narrow Squats x20
Mountain merkins x10
Surfees x10
MOSEY to the Playground for Leg ups/quad blasters 3 sets each leg x30
Mosey to the PAVALON for bench pull ups. while others are hanging leg/ab execersise in the dug out. Rinse and repeat 4 times x20 reps
Mosey back to the AO for Doracides.
100 merkins, 200 LBC, 300 squats P1 does reps while other does suicides with increaing burpees at each cone
Circle up for PAX choice. CONES OR MUSIC! Pax chose music. I get Knocked down. Do a burpee everytime the song says I get knoecked down, SSH between. TOtal of about 32 burps
BOM
As Shakespear once said “Let thee embrace me, sour adversity, for wise men say it is the wisest course” = Embrace the Suck. Get out there and challenge yourself and push your self so you can change yourself for the better.