Fitness. Fellowship. Faith.
THE SCENE: Somewhere in the lower 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSA’s
Little baby arm circles
Tempo Squats
THA-THANG:
10 stations as you run along the big loop
Each station you roll a dice and then do the corresponding exercise
Station #1 and #10 are up here and will have CMU’s.
All of the others don’t.
MARY:
LBC’s to the end
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Anger often can come out of fear – I John 4:18
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: mid 50s, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, little baby arm circles, tempo squats, tempo merkins, mosey across bridge toward tennis quarts with CMUs
THA-THANG:
There 8 CMU workouts positioned at and in between each light post. 15 reps at each station and murder bunny to the next station. If a jogger passes during the workout, stop what you are doing and run the opposite direction of the runner until you get to the bridge. Then return to your CMU and continue where you left off. The exercises were as follows (all involve CMU):
MARY:
Mosey back to grindstone. Overhead claps, box cutters, and ABCs.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The other day my sister made a super long Facebook post about her views on Covid-19. It was so long I didn’t even take time to read it all but I knew where she was going and what she was trying to do. It was written as an attempt to convince someone to agree with her point of view. I likely agreed with what she said, as we have very similar stances on things, but my thought was, “whose mind are you actually going to change?” No one goes on to Facebook to have their mind changed which made me realize that sometimes things are just best left unsaid. Even if something is 100% true, it doesn’t always make it appropriate. As leaders, we like to speak up and be heard, but sometimes the best thing you can do as a leader is to keep your mouth shut. So please take the time before you speak, before you post, to ask, is this the appropriate time and/or place for this and will it benefit anyone? If not then lead through silence.
MOLESKIN:
About 5 runners passed me when I was setting out the papers marking the exercises before the beatdown. Only one runner passed us during the beatdown. Baby Weight hulked up and broke his CMU.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: mid 50s. A great day for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15
ARCHER SQUATS X10
CHERRY PICKERS X10
IMPERIAL SQUAT WALKERS X7
THA-THANG:
5 kraken burpee by in
Cross overs to exercises
Big Boys
J-Lows
Catalina Wine Mixers
Side crunch
Cross over back to start
Pyramind Count 20,30,40,50
MARY:
Thunder Burpees
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We have to be leaders in our F3 community if we are to become leaders in our greater community
MOLESKIN:
I Challenge anyone who hasn’t been on Q in a while to go and pick one up TODAY! Doesn’t matter when it is, but sign up for it
ANNOUNCEMENTS:
CSAUP TOMORROW!!!
THE SCENE: Perfect weather for an Indian run with what the FNG deemed the “big brick of love”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and tempo merkins
THA- THANG
indian run the long way to the church parking lot with the big CMU
Dora workout once we arrived with 100 body builders and 100 gas pumps while your partner ran suicides with T Merkins and big boys. Indian run back with a stop to play hot potato with CMU while holding a squat
MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
Espy, toad, swerve, FNG (Slippy)
CIRCLE OF TRUST/BOM:
“Most of us aren’t defeated in one decisive battle. We are defeated one tiny seemingly insignificant surrender at a time that chips away at who we really should be.” Jock Willink
MOLESKIN:
We’ve had a lot of new faces at the Bomb shelter lately which is great but I’d urge everyone to show up consistently. Avoid those insignificant surrenders to the fart sack that chip away at who we really should be!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Warm! Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10
THA-THANG:
Following exercises with 3 burpee EMOM for first 34 minutes
MARY:
Pax roulette. Overhead claps were popular
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
There isn’t a person anywhere that isn’t capable of doing more than he thinks he can
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.