Fitness. Fellowship. Faith.
The Scene: 74, 100% humidity and STICKY
F3 Intro & Disclaimer
Warm-O-Rama
Mosey to Speedbump
Around the Worlds
Figure 8
Halos
Russian
American
Turkish Get-Ups
Speedbump run
The THANG
4 Rounds
2x side TGU
10 Burpees
21 Russian Swings
Outhouse Run
2x side TGU
20 Squats
21 American Swings
Repeato
MARY
10x Stargazers
20x Flutter Kick
20x Hello Dolly
COT
Count-Off and Name-O-Rama
WORD:
We chatted about what it takes to be a leader…
The Scene: 68 degrees with 100% Humidity
F3 Welcome and Disclaimer
The Thang
COP
10 Burpees OYO
Lt. Dan x 10 IC
Cherry Pickers x 10 IC
These Right Here and Those Over There
Pick-up a boulder with battle buddy and mosey over to Matterhorn
Heartbreak 1-2-3 aka Dora’s on a hill
300 Boulder Squats
200 Boulder Rows
100 Boulder Press
1 partner runs the hill while the other partner completes reps
Mosey to pavillion
Pull-ups and Dips
Partners complete 5 rounds
10 Pull-ups
Dips until Partner 1 is done with Pull-ups
Rotate
Mosey back to AO
Tennis Court Cashout
Corner 1- 30 Merkins
Lunge to Corner 2
Corner 2- 30 Merkins
Bear crawl to Corner 3
Corner 3- 30 BBSU
Lunge to Corner 4
Corner 4- 30 BBSU
Bear crawl to corner 1
COT
Number Off and Name-O-Rama
BOM
Remember Jesus’s last words on the cross, “IT IS FINISHED” and cling to the power that those word gave humanity. Jesus gave us freedom through his resurrection, which is a freedom that is unlike any that this world has to offer. This freedom provides eternal life in heaven. So as you go out and celebrate the freedom of our country today with your family and friends make sure to remember the true freedom we have in Christ.
The Scene – 70’s and HIGH humidity
F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 40 (IC)
Squat x 20
Merkins x 20 OYO
Squat x 20
Curls for the girls X 20
Squats x 20
Overhead Press x 20
Squats x 20
Burpees x 10 OYO
Tha Thang
Partner Up
Partner A farmer carries cmu’s to end of lot, does 20 Squats with a CMU
Partner B does squats while waiting
Flapjack
Do it all again with 20 merkins and 20 calf raises respectively
Mosey to concrete steps
Step ups x 20
Run to bridge and back
Squat x 40
Run to bridge and back
Dips x 20
Run to bridge and back
Line up, all pax do squats while 1 man goes to center and does 10 burpees. Repeat until all PAX has completed 10 burpees.
Mosey to grass hill at playground
10 squats at bottom
Bernie Sanders to top
10 Merkins at top
Repeat 5 x
Mosey to AO for Mary
Mary
Did a bunch but not enough for Tank
Count off and Name – O – Rama
BOM
Pledge of Allegiance
The Scene – 65 degreesish
F3 Welcome & Disclaimer
Warm-O-Rama
Merkins 4ct IC x 10
Some of This/Some of That
Tempo Squat IC x 10
SSH IC x 25
(Ascending Burpees – Start with 1 and add one between every exercise.
The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy
Circuit 1 – 5 min
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner
(Continuing Ascending Burpees)
Circuit 2
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner
Circuit 3
Partner A – Squat Jumps
Partner B – Smurf Jacks x20
Indian Run to base of Matterhorn – Cont. Burpees
Indian Run back to AO – Pax took the opportunity to Indian Run Drag Race back
Mosey to Tennis Court
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)
Saved by the Bell
COT
Count-Off & Name-O-Rama
BOM
GRIT is persevering over difficulties for an extended amount of time. GRIT is when Purpose meets action. Every #HIM out here has GRIT and we need to remember how far we’ve come before getting lost in constant improvement.
Moleskin
Challenging workout today, loved to see the PAX audible their own Drag Race Indian Run back to the AO.
The Scene: 68 and gloomy at the Pavalon
F3 Welcome & Disclaimer
Warm-O-Rama
Was there one?
Tha-Thang (Supposed to be 300, but ended up doing 400 or something)
15 pull ups
30 dead lifts
30 push ups
30 box jumps
30 floor wipers
30 single arm kettle bell clean and press
15 pull ups
30 Russian swings
Repeat-o x2
Was there a “WORD”?