Fitness. Fellowship. Faith.
F3 Intro and Disclaimer
Scene: 40, no rain
Warm-O-Rama:
SSH X 25 IC
The Thang:
Mosey to Little Everest
Get a battle buddy for Dora
100 Merkins
200 BBS
300 Squat
Battle Buddy runs up Little Everest and Back
Mosey to the Pavilion
11’s
pullups
burpees at top of hill
Mosey to AO for Mary
Flutter kicks – Toto
Pickle Pounders – Mayberry
COT
Word:
We are not in control of things. Everything changes except for God. How we choose to adapt to the changes makes all the difference.
The Scene: 42 and clear
F3 Welcome and Disclaimer
The Thang
Warmup: Butt kicks, high knees, Frankenstein walk
Mosey to Pavilion
Circuit 11’s: Reverse pull ups / Box Jumps with pull ups(5) and merkins(10) in between
Mosey to Playground
11’s with Incline Merkins / Dips
Barbie takes over and Mosey to parking lot
Find battle buddy: Dora (100 dive bombers, 200 smurf jacks, 300 american hammers) battle buddy bear craw downhill, do 5 merkins back pedal up the hill and switch
Lunge across parking lot for cool down
COT: Number off and Name-O-Rama
BOM: 1 Peter 4:10 each one of us has received a gift use it to serve others for God’s glory
Moleskin: Great start to the week and fun group this am.
THE SCENE: 32 degrees and chilly
F3 Intro and Disclaimer
WARM-O-RAMA
Run in place for 1 min
SSH x 15 IC
Bobby Hurley x 10 IC
Cherry Pickers x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC
Mosey to the Matterhorn
THE THANG:
11’s
Bottom- Burpees
Top- Squats
Mosey to the Pavilion
As many sets of the following you can do for 5 minutes total
Pull Ups x 5
Forward Lunges x 10
Triceps dips x 15
After 5 minutes, switch to the following:
Merkins x 5
Reverse Lunges x10
Squats x15
After 5 minutes recover and mosey to the coupon pile
At the coupon pile, choose a medium size coupon and do the following:
Bicep curls x 10
Shoulder press x 10
Behind the head triceps extension x 10
Rinse repeat x 1 increasing the set to 20 reps
Mosey to the AO
MARY:
Flutter Kicks x 20 IC
LBC x 20 IC
Pacman x 20 on each side
WORD:
In the busyness of the holiday season be sure to take time to “Be still and know that I am God”. We should always take time out of our day to acknowledge who God is in our life and give Him the praise that He deserves. Psalms 46:10
THE SCENE 38 degrees and dark!
F3 Welcome & Disclaimer
THE THANG
COP
SSH ICx29 (in honor of Dimples)
BAC ICx10
RBAX ICx10
Merkins ICx15
Squats ICx15
Asylum Poker
P-nut announced that the workout would be determined by use of a deck of cards. Hearts = burpees; Diamonds= merkins; Clubs= 4 count flutter kicks; Spades= squats. Reps would be determined by the number on the card.
The PAX moseyed to 5 spots around the Asylum, stopping to do a series of 4 exercises at each station. Merkins, burpees, squats and flutter kicks.
The PAX stopped at the soccer field to do one round of DORA, with one battle buddy sprinting the field while the other started squats (to 250). Plank until all were done.
Mosey to the lower baseball field parking lot. One more round of cards, followed by a 50 yard lunge and a 50 yard bearcrawl.
Mosey back to the AO through the construction zone. The PAX climbed fences, ran over dirt piles and dodged pot-holes en route back to the AO.
MARY
Hello Dolly (led by Edit) ICx25
COT
Number Off and Name-O-Rama
BOM
P-nut discussed how the cards were an analogy for life. We are often dealt circumstances and situations that are out of our control, but that we have a constant source of support in Jesus. Quoted Psalm 119:105 and encouraged the PAX to get into God’s word and let that guide our lives.
P-nut then prayed us out- including a prayer request for Simone, who will be leaving on Tuesday for military service. The PAX laid hands on Simone and prayed for his safety and bravery.
MOLESKIN
2.1 miles, approximately 200 merkins, a multitude of squats and a TON of spirited mumblechatter (thanks Cap’n, Bandwagon, Crawdad). Great start to the work week!
The Scene 61 degrees and perfect
F3 Intro and Disclaimer
Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC
Mosey to Baby Everest
The THANG
11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies
Mosey back to rock pile, choose small to medium rock
Find a place on the wall
Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10
Rinse repeat x 1
Mosey back to AO parking lot
Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2
Finish with Calf raises x 20 IC
MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)
WORD
Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.