THE SCENE: Mid 40’s and raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Bent Row 30
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 30
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 30
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Bent Row 30
Run up to TJs and back to pavalon
Squats 50
Bent Row 30
MARY:
COUNT-OFF & NAME-O-RAMA
4 men crushed leg day
CIRCLE OF TRUST/BOM:
MOLESKIN:
This was a modified version of P90X Legs and Back
ANNOUNCEMENTS:
Tag: Proton
Happy New Year!
THE SCENE: 55 Degrees and Soggy…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop x25, Little Baby Arm Circles 4 Count x (10 Fwd) x (10 Bwd), Cherry Pickers x 10
THA-THANG:
Sea Biscuit Time!
- Burpee Box Jumps x 10, 15, 20, 25
- Squats x 20, 25, 30, 35
- Big Boy Sit Ups x 20, 25, 30, 35
- Round 1 ( Run 1 Lap), R2 (2 Laps), R3 (3 Laps), R4 (4 Laps), R5 (3 Laps), R6 (2 Laps)
MARY:
Ab-Kraken; LBC’s x 20, (4 Count) Captain Thor’s x 5, (4 Count) Box Cutters x 10, Big Boys x 20
COUNT-OFF & NAME-O-RAMA
Seven men greeted the new year with some hard work! (Butterfingers, Drifter, Fins, Mr. Rogers, Proton, Snorkel, & Wood Shack)
CIRCLE OF TRUST/BOM:
The new year is here and by now we are already making those New Year’s Resolutions. To help inspire you and make those choices a little easier I want to share a couple of quotes.
“Don’t ask yourself what the world needs. Ask yourself what makes you come alive and then go do that. Because what the world needs is people who have come alive.” (As told to Gil Bailie by Howard Thurman)
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
-Theodore Roosevelt
In summary, I hope you each of you live this year with passion and enthusiasm, and find what makes you come alive.
6 is Magical
THE SCENE
54 and Raining
THE THANG
Run a loop for warm up, stop half way for 20 & 20 (1.5 mile)
Assemble at the pavilion. Perform 3 sets of 6 exercises, 6 rounds each with rucking between.
6 Rounds with a ruck:
- 6 Burpees
- 6 Lunges (each leg)
- 6 Push Ups
- 6 Squats
- 6 Thrusters
- 6 Bent Over Rows
Ruck Lover’s Lane loop
6 Rounds with a ruck:
- 6 Sit-Ups (ruck on chest)
- 6 4ct Flutter Kicks (holding ruck overhead)
- 6 Leg Lifts (holding ruck overhead)
- 6 Crunches (holding ruck overhead)
- 6 2ct American Hammers (ruck to chest)
- 30 second Plank (ruck on back)
Ruck two (2) Lover’s Lane loops
6 Rounds with a ruck:
- 6 Ruck Curls
- 6 Ruck Ground-to-Overhead
- 6 Overhead Tricep Extension
- 6 Ruck Swings
- 6 Ruck Dips
- 6 Ruck Upright Rows
Ruck three (3) Lover’s Lane loops
Assemble for prayer and crush the day!
48 is the new 12
THE SCENE: Crisp (29) and clear. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct) x 48; couple of laps around the parking lot; Squats (4 ct) x 32 (4×8=32)
THA-THANG:
#1: 12s – Like 11s, but more awesomer. Burpees and Hello Dollies (4ct) with a run from one side of parking lot to the other in between.
#2: Mosey to the cloud: 48 LBCs
#3: Mosey to the back parking lot. 32 Speed Skaters.
#4: More 12s with Merkins and Squat Jumps, but this time, run a quarter lap between exercises. Check the time and abort early so we have time for . . .
#5: Mosey to Cardiac. 4 stops up the hill with 8 reps of each: Manmakers, Flutters (4ct), Sumo Squats (4 ct); Dips (4 ct).
MARY:
Captain Thors till we reach 8 BBS and 32 AHs.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In my 49th trip around the Sun, I’m going to try to get out of my comfort zone. This is difficult for me. I love being comfortable. I think about Paul’s exhortation from Philippians 4:13 and the level of discomfort Paul took on. If God saw Paul through his discomfort, then he’ll surely see through any that I have. Push on!
MOLESKIN:
I’m proud to share a birthday with High-Heels! Continued prayers for Cheatsheet’s grandmother and daughter.
ANNOUNCEMENTS:
Polar bear plunge on New Year’s and sign-ups open for Hardship Hill.
Presents for Everyone
THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Handed out some presents early – 25 envelopes, each containing an exercise. We went through our gifts in sequential order:
- 25 SSH
- 10 Tempo Squats
- 10 Tempo Merkins
- 12 Baby Arm Circles (forward and reverse)
- Bear Crawl across the parking lot
- Crawl Bear across the parking lot
- 20 Derkins
- 20 Bench Rows
- 10 Burpee Box Jumps
- 15 LBC’s (4 ct)
- 20 Tuck Jumps
- 15 Hand Release Merkins
- 10 Lunges (10 each leg)
- 20 American Hammers (4 ct)
- 10 Dive Bombers
- 10 Iron Mikes (4 ct)
- 15 Sweat Angels (4 ct)
- 15 Diamond Merkins
- 20 Squats (4 ct)
- 20 Flutter Kicks (4 ct)
- 20 Dry Docks
- 20 Jump Squats
- 15 Box Cutters (4 ct)
- 10 Burpees
- 1 Time All You’ve Got up Little Baby Hill
MARY:
Just enough time for some plank work and Cap’n helped us cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA
33 HIM’s – no FNG’s
CIRCLE OF TRUST/BOM:
Especially this time of year, it’s easy to get caught up in the busyness – getting things wrapped up before the new year, planning for next year, finishing up the Christmas shopping, figuring out logistics for the holidays, etc, etc. Sometimes the most difficult task is to just slow down and enjoy the moments, the memories.
I’m as guilty as anyone when it comes to getting caught up in the “hamster wheel of life” – creating my list of things I need to get done, worrying about what’s to come tomorrow, and simply not slowing down to appreciate the moments right in front of me. I was reminded of this last night when I was getting ready for the Q this morning. I was preparing the envelopes for the workout (just another task that I needed to get checked off my long list of things to get done over the next couple days), but my 4 year old son was so excited when I asked him to put some stickers on the envelopes. He swelled with pride knowing that Daddy needed his help, and he quickly plopped down next to me and began meticulously placing his Christmas stickers on each envelope. It was just a little moment – inconsequential in the grand scheme of things – but I cherished that time with him. He won’t always be 4 years old, and he won’t always want to help his Dad with those silly projects.
Cherish the moments.