Fitness. Fellowship. Faith.
THE SCENE: Dark and gloomy
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Started the timer
THA-THANG:
Death by squats: starting at 1 minute and at each minute mark after, stop and perform squats- add 1 rep per minute (1, 2, 3, etc all the way to 29) moving under load during the “downtime” between sets. 435 total squats completed, then begin death by calf raises, sets up to 30 reps. (465 total). Death by monkey-humpers for the last 15 minutes (120 total). Then join JUCO main for BOM.
THE SCENE: 46 degrees, all clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| SSH x 20 |
| Mt Climbers x 10 |
| Tempo Merkins x 10 |
| Windmill x 10 |
| Tempo Squats |
THA-THANG:
| Mosey to Brick Wall – Dora Up |
| – 100 Burpees |
| – 200 Squats |
| – 150 Derkins / 150 Irkins |
| Mosey to CMU pile – New Dora Partner |
| – 50 Curls |
| – 50 Tri-extensions |
| – 100 Freddie Mecuries 4-count |
| Mosey to Pull UP bars |
| 1 pull-up on your own to break in the new pullup bars |
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Psalm 119:9,11
MOLESKIN:
Using Scripture to combat those areas where we as men need help
ANNOUNCEMENTS:
F3 Convergence at JUCO end of March-be there
THE SCENE: Warm and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers
50 SSH
THA-THANG:
mosey to the back of the strip mall
Mary time head back to the AO
MARY:
40 hello dollys
COUNT-OFF & NAME-O-RAMA
all tags assigned
CIRCLE OF TRUST/BOM:
men, we need to hate porn and lust. I encourage everyone to have men in their life that they can walk in the light and that can help you when you’re tempted. Hate lust, it’s not OK to serve lust it will kill you and your relationships.
THE SCENE:
approximately 50 degrees, dark and overcast with rail moving in
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
rukkers dont do warmups
THA-THANG:
Start with 10 count squats,
ruk 1/2 mile around campus
stop and do 10 rukk mericans and 10 squats
ruk 1/2 mile around campus
stop and do 10 ct big boy situps holding ruk in front plus 2 previous exercises
ruk 1/2 mile around campus
stop and do 10 ruk squat thrusts and 3 previous exercises
ruk 1/2 mile around campus
stop and do 10 ct ruk curls plus 4 previous exercises
ruk 1/2 mile across Hardin Valley Rd and onto greenway trail
stop and do ruk tricep extensions plus 5 previous exercises
ruk to end of greenway, up hill to the right and to Local Motors entrance
stop and do 10 lunges per leg plus 6 previous exercises
ruk to water tower and back down, jog back to AO and finish up with Beatdown for the end.
MARY:
COUNT-OFF & NAME-O-RAMa
OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
See Ribbed BB for additional Details
THE SCENE: Not raining…nothing else mattered.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Cherry-picker x5; Tempo merkins x10; cobra kai x5; butt-kickers, high knees.
THA-THANG:
Mosey to Splash Pad
Descending Ladder. Do all ten exercises, take a lap around the parking lot and drop the top one. Do all 9 exercises, take a lap, and drop the top one. Etc… etc… etc…
About halfway thru the ladder, we did a lap around the track and back for a “break”.
Mosey back to AO.
MARY:
LBC x21 (4-ct); Side crunches x 10 (4-ct) both sides.
COUNT-OFF & NAME-O-RAMA
Dirty dozen.
CIRCLE OF TRUST/BOM:
God doesn’t need our good works, but our neighbors do.
From Matt Perman’s book — “What’s Best Next”.
“That’s the biblical ethic. We are not to be scant and scarce in our good works, or even nominal and mediocre, but abundant and liberal in doing good. We are not simply to do good for some people here and there; we are to do good for all people as often as we can and as much as we can. While we cannot do all the good that is conceivable, the Scriptures do expect us to do a lot of good — that is, to abound in it.”
Proverbs 3:27 — “Do not withhold good from those to whom it is due, when it is in your power to do it.”
Galatians 6:10 — So then, as we have opportunity, let us do good to everyone.”