THE SCENE: Wet, but not raining. Mild.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH
20 Baby Arm Circles Forward & Back
High Knees across parking lot, then mosey back.
Butt Kickers across parking lot, then mosey back.
High Skip across parking lot, then mosey back.
THA-THANG:
Mosey up the little hill, plank for the 6.
20 Merkins
Mosey down the Dragon’s tail. Stop half way for:
20 Merkins
20 BBS
20 Hello Dolly (4ct)
Mosey to end of the tail.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
Mosey to The Pavilon.
11s Table Rows and Box Jumps/Step ups
Wall sit for the 6 plus slooooow 10 count from 2 PAX.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
20 Dips
Mosey to the steps
25 Calf raises (4ct)
Mosey to far end of bottom parking lot
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
2 Laps of the Lot, with 3x intermediate sprints.
Mosey to the AO.
MARY:
Outta time. Sorry.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
It’s as near as dammit one year since I started coming to F3. I never saw myself as someone who set an alarm at 5:00 am, nevermind set a 5:00 am alarm to go workout, yet here I am. Thanks to my F3 brothers for getting me out of bed. For making me accountable and getting me better. Thanks for the 2F lunches and the 3F events. Mostly, thanks for the early morning fellowship. Here’s to another 12 months.
MOLESKIN:
ANNOUNCEMENTS:
Tag: Rainbow
Partners Coupon
THE SCENE:
50 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
WARM-O-RAMA:
SSH x 20
Imperial squat walkers x10
Baby Arm circles forward x 10
Baby Arm circles backward x 10
Hand claps x10
THA-THANG:
Grab a partner and go to block pile
Exercise 1 – One partner does farmer carry while the other bearcrawls across parking lot. (switch at opposite end or as needed.)
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 2 – Complete exercise 1 then add Brickbarrow(2 parking spaces
Run to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 3 – Complete exercise 1&2 then add back to back curls with CMU
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 4 – Complete exercise 1,2&3 add 15 4 count CMU Flutter kick
Run to top of hill complete 5 Bro-Pees with partner then back to CMU pile
Exercise 5 – Complete exercise 1-4 and add 10 Hand release partner mericans
Catch me if you can(Squats) to top of hill complete 5 Bro-Pees with partner then back to CMU pile
10 CUM squat Press
MARY:
Captain Thor x 5
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
How different would our lives look if we put others needs before our own. Show someone love today especially those who might not have show it to you.
Let each of you look out not only for his own interest but also for the interests of others. Philippians 2:4
Welcome Buns and Glitter
ANNOUNCEMENTS:
Hardship hill sigh up DO IT!
Fight the Good Fight
THE SCENE: 52 degrees and a bit cloudy. Perfect February weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct
12 Seal Claps on 4ct, 10 Cherry Pickers on 4ct, 10 Tempo Squat, 10 Monkey Humpers on 4ct
THA-THANG:
Grab a battle buddy and a CMU, head to baby hill by AO
Bottom of hill is 200 CMU curls, 150 CMU chest press, 100 CMU squats. While one partner does reps the other runs to top of hill (4 burpees) then back down to relieve buddy.
When done, mosey to top of dragon tail hill and preform 2 reps at every light pole to cross walk then run back to top. Exercises consisted of Bobby Hurley’s, Big Boys, and Plank Jacks
MARY:
Put the CMU’s back where they belong and finish up with 20 R and 20 L side planks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Ready 1 Timothy 6:11-12
But you, man of God, flee from all this, and pursue righteousness, godliness, faith, love, endurance, and gentleness. Fight the good fight of the faith.
What does it look like to fight the good fight? We are either fully devoted soldiers for Christ or we are choosing the things of this world.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Nightmare after the Super Bowl
THE SCENE: Cool and crisp. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Merks 4ct x10 IC
5 Bodybuilders IC
THA-THANG:
Shoulder Shredder – 100 4ct OH Claps
Approach big hill near AO start. Going uphill: Bear crawl 12 paces, crawl bear 6 paces. Repeat until reaching the top
Mosey down to new lots.
Escalator using 4 corners: Perform exercises at Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 10x Merkins
Corner 2: 10x Bodybuilders, 10x Sit-up-ups
Corner 3: 10x Bodybuilders, 10x Crab Cakes
Corner 4: 10x Bodybuilders, 10x Angle Grinders
Mosey back to AO
MARY:
Shoulder Shredder again
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed Jim Collins 20 mile march concept. Choose a goal and consistently move toward it instead of balls to the wall on good days and no movement at all on bad days. Apply this to the push-up/sit-up charity challenge and don’t get behind. https://www.artofmanliness.com/articles/whats-your-20-mile-march/
MOLESKIN:
ANNOUNCEMENTS:
2nd F lunch Wednesday @ Jamaica Sunrise in Maryville
CSAUP at Bomb Shelter this Saturday
Sun Rise Saturday
THE SCENE: Chilly but it didn’t take long to warm up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, BACF x 15, BACB x 15, SSH x 15, Imperial Squat walker x 15, Cherry picker x 10, Hand release merkins x8
THA-THANG:
It only 3. Start at the top of the serpentine path and runs down. 3 reps at every light pole and lung after the last pole to the end.
- Merkins
- Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
- Big Boy Sit-Ups
- Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
- Froggy Squats
- Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
Pickets Charge – Run to the top and touch the Asylum.
10 Burpees on your own
She Hate Me Escalator – increasing Burps and Merkins each set by 5 up to 20
- 20 Lunges
- 10 Burps
- 10 Merkins
11’s
Dips and Burpees
Take the hill, Mosey back
MARY:
50 Flutter Kicks