Fitness. Fellowship. Faith.
The Scene: 68 and gloomy at the Pavalon
F3 Welcome & Disclaimer
Warm-O-Rama
Was there one?
Tha-Thang (Supposed to be 300, but ended up doing 400 or something)
15 pull ups
30 dead lifts
30 push ups
30 box jumps
30 floor wipers
30 single arm kettle bell clean and press
15 pull ups
30 Russian swings
Repeat-o x2
Was there a “WORD”?
The Scene: the Dog Pound 68 degrees and a little muggy.
F3 Welcome & Disclaimer
Warm-O-Rama
Mosey to the speed bump w/o CMU
Big arm circles x10
Come in close. Pass the CMU around w/twist
10 merkins
Tha-Thang:
Partner up with someone new. You must learn 3 things about them during the workout
Mosey to bottom of Matterhorn the long way w/CMU taking turns carrying CMU.
Stop at every cone and do 5 burpees, 5 merkins, 10 BBS feet to feet passing CMU back and forth, and 10 back to back CMU exchanges. Run up to restaurant or around loop till 6 finishes.
At Matterhorn, leave CMU and sprint to light pole.
“Forgot” the CMU go back down and get it.
Mosey w/CMU to top of Matterhorn, plank, mosey to Pavalon.
At Pavalon: partner runs to trees (30 yards) with CMU while other partner does AMRAP of Pull ups, switch, then dips, switch, then decline merkins.
Mosey back to top of Matterhorn. 10 merkins
Mosey to AO
BOM:
Getting to know you
We got to know our CMU and workout partner a little better today.
We interact with people on a daily basis and often times we know nothing about them. Do they have kids? What hobbies do they have? Do they like sports etc.
John 13:34-35
Jesus said: “A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.””
By showing interest in someone and getting to know them as a brother or sister we are in part doing what Jesus asks. These relationships are important to God. He had a relationship in the very beginning with the father/son/Holy Spirit and was one of the final things he told us while on earth.
So, go connect to someone today and show them love through caring for them and wanting to know more about them.
Moleskin: I saw some of the guys that typically struggle really push hard this morning and are making big strides in their fitness levels. Good chatter this morning considering we were all gasping from the thick humid air.
The Scene: 64 and clear
F3 Intro and Disclaimer
Warm-O-Rama:
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC
Tha-Thang:
Mosey to Baby Everest
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives
Mosey to Tennis Courts
Quarter Pounder….with cheese please!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese)
50 yard sprint, 50 squats, back shuttle to start, 10 burpees
75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees
100 yard sprint, 100 BBS, back shuttle to start, 10 burpees
Mosey back to AO
MARY:
Flutter Kick 20x
Hello Dolly 20x
Side Cruches 10x x2
WORD:
The difference between “Have To” and “Get To”? All in how you approach life…
Moleskin:
I loved being back in the PAX this week – really glad I got an open Q last minute. Super stoked to meet the new FNGs and hope they ALL come back and get better together! -Ratchet
The Scene: 69 and perfect
F3 Welcome and Disclaimer
Warm-O-Rama:
SSH x20
Burpees x10
Merkins x20
Some more stuff…
Tha-Thang:
Dora Baseball,
Plank until ‘six is up
Plank until ‘six is up
Mosey to Pee Rocks
Mosey to AO
MARY:
Bring Sally up push-ups,
Every time song says bring sally up, push up- bring sally down, lower yourself to down position keeping body of the ground.
WORD:
I’ve failed, over and over again in my life, and that’s why I succeed- Michael Jordan (G.O.A.T)
For the Gate is Narrow and the way is hard that leads to life, and those who find it are few- Matthew 7:14
Let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us- Hebrews 12:1
The Scene – 60’s
F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 25 (IC)
Curls for the girls x 50
Overhead Press x 50
Burpees x 10 OYO
Tha Thang
Battan Death Run to bottom of Matterhorn
20 Merkins
Mosey to Pavalon
40 pull ups
40 Dips
Mosey to Top of Matterhorn
50 Squats
Mosey down back side of Matterhorn towards Northshore doing the following exercises along the way
20 CDD
40 Marge/ Homer leg raises
20 Walking lunges
10 Burpees
Mosey to AO for Mary
MARY
Alphabet
LBC x 100 – Mayberry
Peter Parkers – Tweety
10 Burpees – Proton
Count off and Name – O – Rama
Bom
Forgiveness. Jesus spoke about us forgiving the people that sin against us multiple times. It is included in the Lord’s Prayer and again in the verses right after the Lord’s Prayer. Even the disciples had a difficult time with this commandment. Matthew 6: 14-15, Matthew 18: 21-35. I think our forgiveness is to benefit the wronged more than it is a benefit to the sinner.
Prayer Requests
Lazy Boy babysitting for a few days, My oldest going to D.C. for a school trip and my M traveling
Moleskin
Woodshack and Ratchet found their way back to the Dog Pound this morning. Great mumble chatter as alwasys.