Fitness. Fellowship. Faith.
THE SCENE: low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo stretch
THA-THANG:
Station work. 1 min at each station and then rotate. All while jamming to 90s tunes.
MARY:
COUNT-OFF & NAME-O-RAMA
Tweet-E, Junk, Tailpipe, Cosmo, Wallball, Slugger, Peekaboo, Abacus, Bartman
CIRCLE OF TRUST/BOM:
Don’t be lazy. Take initiative and be a leader.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: 60’s & clear
F3 WELCOME & DISCLAIMER
Quicker than normal…running late!
WARM-O-RAMA:
SSH x 20 with increasing speed
THA-THANG:
8 stations set up in front of the outhouse. 2 minutes at each station then rotate to the next. The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope! All this while Lynyrd Skynyrd played blissfully in the background….good times.
MARY:
Nada
COUNT-OFF & NAME-O-RAMA
8 strong. Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman
CIRCLE OF TRUST/BOM:
Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary. Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.
MOLESKIN:
Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area. Shooter eventually resorted to air jumping, with fancy tricks!
ANNOUNCEMENTS:
Hardship hill coming up. Sign up for a team.
THE SCENE: Somewhere in the 50s… Rain sort of tapering off… Maybe?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Hindurkins x10 IC
Cossack Squats x20 IC
TN Rocking Chair x15 IC
Travoltas x10 each arm IC
THA-THANG:
Insert information about the workout.
Everyone retrieves one 2-hand pee rock and two 1-hand pee rocks. Leave 2-hand pee rocks at the “service desk”
Time to try to return those crappy Christmas gifts, but of course you have no receipt!
Split into three lines, about 15yd from the “service desk”.
First man in line grovels to the desk (bear crawl w/ 2 1-hand rocks or snowplow w/ 2-hand)
Leave “gift” at the desk, but you get the runaround since you have no receipt (run around the outhouse)
Return to the desk to pick up your exchange (swap 2-hand for 1-hand or vice-versa)
Go to the back of your line and start doing the next exercise in the list.
2-Hand Exercises:
Curls
Blockees
Pullovers
Tri Extension
1-Hand Exercises
Flys
Woodcutters
Lateral Raises
Rocky Marciano
MARY:
Stood in line for too long!
COUNT-OFF & NAME-O-RAMA
11 strong… Well, 10 strong and 1 weak. Trying to fight off a cold…
CIRCLE OF TRUST/BOM:
So we probably all got at least one crappy gift this Christmas. But remember to thank God for his unspeakable gift – Never the wrong size, needed by all.
2 Cor. 9:15 – Thanks be to God for his inexpressible gift!
MOLESKIN:
Left an alternate Q in chalk up at the Pavalon in case it was more rainy… We’ll give that one a go next time!
ANNOUNCEMENTS:
Prayers for Mayberry’s Grandfathers – both in the hospital.
THE SCENE: 57 degrees, no rain, dry parking lot…what more could you ask for!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, merkins x10, rockettes x20, calf stretches
THA-THANG:
COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
WORRYING DOES BO GOOD.
““So I say to you, do not worry about your life—what you will eat or drink, or about your body, what you will wear. Isn’t life more than food and the body more than clothing? “Look at the birds of the air. They do not sow or reap or gather into barns; yet your Father in heaven feeds them. Are you not of more value than they? And which of you by worrying can add a single hour to his life? And why do you worry about clothing? Consider the lilies of the field, how they grow. They neither toil nor spin. Yet I tell you that not even Solomon in all his glory clothed himself like one of these.”
Matthew 6:25-29 TLV
MOLESKIN:
Big praise for Tweet-E’s M today is 18 years sober!!!! What an amazing accomplishment!
ANNOUNCEMENTS:
F3 olympics and functions around the anniversary Nov 3-4
THE SCENE
70°
WELCOME AND DISCLAIMER
Check
WARM O RAMA
SSH X 15
4-count merkin x 5
4-count squat x 5
THA THANG
Mosey to Locust St garage
Run up stairs
Deck o death
Sprint parking lot, mosey back. Pull 1 card from each suit at a time. Repeat sprint and card pulls. Joker is bear crawl parking lot, mosey back. Face and Ace are 10.
♥️ clap merkins
♦️ jump squats
♠️ gas pumpers 4-count
♣️ decline dry docks
Run back down stairs and to AO.
MARY
ABCs
PAX
8 HIMs
BOM
en·dur·ance
noun
The fact or power of enduring an unpleasant or difficult process or situation without giving way.
When a person is able to accomplish or withstand a higher amount of effort than their original capabilities their endurance is increasing which to many personnel indicates progress.
We endure many hardships out here which builds or ability to do more next time. It works the same in all aspects of our lives. We endure the hardships that life throws our way with the help of friends and faith which enables us to withstand troubles and hard times down the road.
ANNOUNCEMENTS
F3 Anniversary weekend has a lot of good stuff happening.