THE SCENE: Cold but beautiful Autumn morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Windmills, 10 Cherry Pickers, 10 Little Baby Arm Circles Forward and Ten Backward
THA-THANG:
In Base Camp Parking Lot, each man will find a partner. All men go to one end of parking lot. There will be a set of bricks for each team on that side of the parking lot. While one partner sprints to other side of parking lot (to do one of four listed exercises) the other partner will do one of four exercises with the bricks. He does the first exercise while his partner sprints, does his first listed exercise, and sprints back. Then the partner who sprinted takes the bricks from his partner and that partner will sprint.
The four exercises with the bricks are:
- Curls, right hand then left, repeating until the partner returns
- Overhead presses, right then left, repeating until partner returns
- Lifts from side, right then left, repeating until partner returns
- Punches from chest, right then left, repeating until partner returns
The four exercises on other side of parking lot (where partner sprints to) are:
- 10 Burpees
- 10 Mountain Climbers (4 count)
- 20 Star Jumps
- 20 Squat Jumps
Mosey to Roadway below Administration Bldg.
Each man, at own pace, will run counterclockwise on roadway that circles the Admin Bldg. Cones designate stations along the way. There are eight stations:
- Located at first set of stairs to left of road. Go down and up stairs three times.
- Located at second set of stairs to left of road. Go down and up stairs three times.
- Located shortly after stop sign on southeastern corner of roadway circle. Do 15 Hello Dollies, 4 count.
- Located at Boulder Pile by Admin Bldg parking lot. With Cinder Block Weight Boulder do: 15 Overhead Presses, 15 Curls, 15 Squats, 15 Bench Presses
- Located by cone just past admin parking lot on west side of Admin Bldg. Do Bear Crawl to next cone.
- Located about 25 yards from Cone 5. Do Hop to next Cone
- Located about 25 yards from Cone 6. Do 15 Box Cutters, 4 count
- Located at stop sign on northeast corner of roadway circle. Do 15 American Hammers, 4 count
Repeat above
Mosey to Playground for “All My Benchs.”
At benches each man will do 25’s with a combination of bench jumps and decline merkens. We will start with 20 bench jumps and 5 decline merkens, then go to 15 bench jumps and 10 merkens, etc. until we end with 5 bench jumps and 20 decline merkens.
Mosey to Pavilion.
Each man goes to end of picnic table. 20 Picnic Table Pull-ups.
Mosey Back to Base Camp
MARY:
Slow Stretching
COUNT-OFF & NAME-O-RAMA
12 Attended. Two FNG’s: Mario Azevedo (Counselor) and Michael Underwood (Jarvis)
CIRCLE OF TRUST/BOM:
God created men to enjoy adventure and battle. We like to push ourselves in F3 as we are battling fatigue and pain in an effort to win against ourselves. Men need that challenge. You see it in little boys. My own son’s favorite Bible story was that of David and Goliath. We would live that out in make believe a million times, with he (David) battling me (Goliath).
While men need battle and adventure with other men, they also need comfort, assurance and love. We may get that from women such as our wives or girlfriends but we also need it from men. We as F3 brothers can give that to others in need and when we are in need, we can seek it from our brothers. We also need that loving comfort from God. The best Hebrew translation of Abba, which is often a term used for God in the Bible, is “Daddy”. God is our Father but he is also our Daddy. We can go to him when we are wounded and weak. He can lovingly and even gently comfort us.
MOLESKIN:
ANNOUNCEMENTS:
Coffeeteria at Panera!
