Fitness. Fellowship. Faith.
THE SCENE: Cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
35sec on each exercise. 10sec rest. Take a lap around track after each round. 3 rounds. Stations included:
MARY:
STRETCHES:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Pray courageous prayers
ANNOUNCEMENTS: CSAUP
PRAYER
THE SCENE: Cold and clear. ~24 degrees with a slight breeze and ice on the mosey trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes 20-count; feet apart – right, middle, left 20-count each; Grady Corns IC x 5; LBAC IC x 5 (each way); Cuckoo Clock (forward neck extension) x 10; Neck Rolls x 5 (each way); Tempo Merkin IC x 5; Down Dog 20-count; Tempo Squat IC x 5
Warm-Up Tabata – (20 seconds work / 10 seconds rest) x 3 sets for each exercise; 20 seconds rest between exercises
(1) Side Saddle Hop (2) High Knees in place (3) Front Jacks (4) Jump Squat
THA-THANG:
EV1 – Toughness Tour: move from one parking lot to the next, completing the prescribed exercises and movements at each. 50 yard sprint before each exercise; 50 yard Bernie after each exercise.
Parking Lot order – Lower Watt –> Harrison –> Upper Watt
Exercises –
(1) Bobby Hurley x 10
(2) Merkins x 20
(3) Leg Levers x 20
(4) High Plank Alt Leg Raises x 30
EV2 – Bath House burpees and inverted rows – 20 of each OYO
EV3 – Bleacher Circuit – Complete all exercises without rest, then move over for the next group. All PAX performed 5+ circuits
(1) Box Jump to top of bleachers
(2) Alt Reverse Step Down to bottom
(3) Straight-legged Dips x 6
(4) Iron Mikes x 6 (single count)
EV4 – Mosey to Upper Field for burpee 5’s, moving from one sideline to the other between sets
ex – 1 burpee here –> 4 there; 2 here –> 3 there; 3 here –> 2 there; 4 here –> 1 there
MARY:
Fellowship Mosey then breaking into a Slowsey back to the AO to arrive on time
COUNT-OFF & NAME-O-RAMA
19, including FN2.0 (Nitro).
Submarine, Tailpipe, Gibbler, Van Wilder, Doubtfire, Brick, Gridiron, Dewey, Frosty, Earmuffs, Waxjob, Cosmo, Biscuits, Butters, Mayberry, Ratchet, Trunk
Not tagged in this post – Van Wilder, Dewey (2.0); Master Builder (2.0)
CIRCLE OF TRUST/BOM:
A prayer to make the passage about the armor of God applicable in our lives:
Lord, I put on the belt of truth. I choose a lifestyle of honesty and integrity. Show me the truths I so desperately need today. Expose the lies I’m not even aware that I’m believing. And yes, Lord, I wear your righteousness today against all condemnation and corruption. Fit me with your holiness and purity – defend me from all assaults against my heart. I do choose to live for the gospel at an moment. Show me where the larger story is unfolding and keep me from being so lax that I think the most important thing today is the soap operas of this world. Jesus, I lift against every lie and every assault the confidence that you are good, and that you have good in store for me. Nothing is coming today that can overcome me because you are with me. Thank you, Lord, for my salvation. I receive it in a new and fresh way from you and I declare that nothing can separate me now from the love of Christ and the place I shall ever have in your kingdom. Holy Spirit, show me specifically today the truths of the Word of God that I will need to counter the assaults and snares of the enemy. Bring them to mind throughout the day. Finally, Holy Spirit, I agree to walk in step with you in everything – in all prayer as my spirit communes with you throughout the day.
MOLESKIN:
Ephesians 6: 13-18
ANNOUNCEMENTS:
CSAUP coming up at Asylum on 2/26, 6:30a – 8:30a with food to follow. Several service opportunities posted on Slack. Check the service channel.
THE SCENE: Chilly, but clear and no wind. No sign of the moon
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:
SSH IC x20 | Windmills IC x10 | Cherry Pickers IC x4 | Tempo Squats IC x10
THA-THANG:
Tennis Court Battle Buddies: One partner works through rep count, the other does a suicide, then switches until all reps are finished.
Mosey To Flagpole
Mosey to Dock. Loop consists of:
Rinse and Repeat until time
Fellowship Mosey to AO
MARY:
25 FlutterKicks IC led by Trunk
COUNT-OFF & NAME-O-RAMA
10 HIMs; 0 FNGs; 1 Kotter
CIRCLE OF TRUST/BOM:
Showing up is half the battle. The first community that men to be active in is their family. The indispensable building block of humanity. The evidence is clear that children benefit greatly and prosper when parents are active in their lives.
Everyday is a gift and each day will present opportunities for love and care in the family. Love your children and change the world.
ANNOUNCEMENTS:
CSAUP 2/26 at the Asylum 6:30-9:00 am. There will be snacks.
THE SCENE: Just below freezing. Didn’t feel cold for long though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7xCherry Pickers, 15xMoroccan Night Clubs, 10xTempo Squats, 10xHairy Rockettes
THA-THANG:
Decided to take Butterknife on a trip down memory lane with the first two Q’s he came out to.
Mosey to the large north side parking lot for a little throwback to 2019 IPC Week 1.
Perform the “Killer B’s” (modified to be much easier):
Performed three rounds of the above.
Mosey back to the CMU pile for a throwback to IPC week 2. “Meatloaf’s Massacre”
Grab a CMU and perform the following:
Repeat x3
Mosey back towards the flag
MARY:
15x Imperial Walkers
COUNT-OFF & NAME-O-RAMA
16 men (some from Equalizer, Shamrock, and the Project) descended upon JUCO to support Butterknife’s appointing as AOQ
CIRCLE OF TRUST/BOM:
Live third.
As men of F3 we are called to live third. Our creator comes first, followed by our community. We need to strive to put the interests of others above our own. Butterknife is a HIM that I have seen grow a ton over the last 2.5 years that he’s been out at F3. He has shared aspects of his life with us and expressed how much F3 has done for him, as it has for me as well. One aspect that I really appreciate is his desire to put others first. He is quick to pick up the six or make an FNG feel welcome. He’s been a leader at JUCO and has helped us all to grow. Today I’m excited to pass the torch of JUCO AOQ to Butterknife. I know he’ll lift up the men of JUCO and help push the mission of F3 as a whole.
Philippians 2: 1-11
2 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, 2 complete my joy by being of the same mind, having the same love, being in full accord and of one mind. 3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,[a] 6 who, though he was in the form of God, did not count equality with God a thing to be grasped,[b] 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
MOLESKIN:
I’m still convinced that Butterknife grows stronger every time he gets COVID.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: 28 and COLD
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SHH
5 Cherry pickers
Tubthumping
THA-THANG:
Pick up CMU and mosey over to the ThunderDome and partner up for a DORA. 100,200,300 count of an exercise while a partner burnie down to the other end and does 5 squat jumps and mosey back.
MARY:
no time
CIRCLE OF TRUST/BOM:
psalm 23 -the lord is your Shepard.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.