Fitness. Fellowship. Faith.
THE SCENE: Cozy day for February, with some lite fo drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jumping jacks, arm circles, and a mozey
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
10% better every day!
ANNOUNCEMENTS:
THE SCENE: A cold, bone chilling 23
F3 WELCOME & DISCLAIMER
Not a professional, follow COVID-19 guidelines
WARM-O-RAMA:
15 SSH, 10 Imperial Squat Walkers, 10 LBAC, 8 Cherry Pickers
THA-THANG:
PAX completed a Bataan Death March over to the church to get the blood flowing. We then met up with Dora at the church for a little fun in the parking lot. 3 sets were attempted
Most Pax Pairs completed <2 sets.
MARY:
We practiced spelling our our alphabet with our legs
COUNT-OFF & NAME-O-RAMA
17 total including 1 FNG (Nado): Taco, Postpone, Espy, Moses, Pinnocchio, Nair, Drifter, Genome, Hundo, Veep, Limbo, Smoky, Scoutmaster,Toad, Hellbender, Lumberjack
CIRCLE OF TRUST/BOM:
‘Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.’
There’s a lot of important takeaways from this quote, but two things are shared between the lion and the gazelle that are applicable to our lives. 1) They know what they have to do every day to accomplish their goals and 2) They make the decisions every day to help them reach their goal, knowing the wrong decision can result in their demise.
THE SCENE: 30 Degrees and beautiful.
F3 WELCOME & DISCLAIMER
Warm Up:
The Thang:
Starting at greenway Pax perform 5 reps of each movement. 6 total movements, Bernie up hill, run down, rinse and repeat increasing the reps of each movement x5 for every lap completed. Worked up to 20 and started back down to 15.
Mary:
COUNT-OFF & NAME-O-RAMA
19 Pax including a FNG and a 2.0! Welcome Hundo!
CIRCLE OF TRUST/BOM:
PT Barnum once said “Comfort is the enemy of progress.”…It’s only when we step outside our comfort zone that we truly improve.
Encourage and challenge the Pax to step out of their comfort zones
Maybe this resonates more from a job standpoint for you, have you become complacent in your work environment, let this be a call out to dig for more!
If your walking in fear you not walking in faith
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Wind and some bits of snow here and there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, 10 tempo merkins IC, 10 tempo squats IC
Warmup lap around the parking lot: butt kicks on first side, high knees on second side, stretch lunge half way on third side, jog and big daddy arm circles on second half of third side, sprint fourth side
THA-THANG:
mmhmm… start at baseline with 5 reps, next line 10, 15, then 20. Bear crawl between each line. Jog to the end for 5 pull-ups. Jog back. 20, 15, 10, and 5, crab walk between each line. Then start on the next exercise.
mmhmm stands for:
If you finish all 5 rounds, repeat the warmup lap until the six catches up, or time is up.
Note: check the exicon. They really are called Mountain Man Poopers….
MARY:
20 Hello Dolly IC, 10 side tri rise on each side OYO, 10 Aqua Man IC
CIRCLE OF TRUST/BOM:
How many men can break a CMU? Most if not all. A chimp could break one if it wanted. How man men can build a CMU? Fewer. How many men can restore a brocken CMU to full strength when it has been broken? Even fewer. It is easy to break things. Our relationships can be broken by harsh words or neglect. Our faith can be broken in the same way if we let it. But you men got up early to build up your bodies. Keep that going throughout the day. Build up your relationships. Build up your faith. It is the harder, but better way. How much more precious is it that our God restores our brokenness? Let us image Him today and be builders and restorers.
ANNOUNCEMENTS:
Blood Drive on Friday. Check the slack for more details. CSAUP at lakeshore park on Saturday Morning. Beer Ruck on Saturday night.
THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH for Pax coming in Hot! 40ish in cadence
Mosey to Football field, randomly stopping to acquire more reps of miscellaneous things for the 6 along the way.
THA-THANG:
Pax will work down and back on the football field doing the reps and exercises shown. Then, once pax have completed down and back Q calls out 10’s and 30’s for the pax to work down and back, then 20’s and 40’s.
Football Field:
Mary:
No Time!
COUNT-OFF & NAME-O-RAMA
18 Pax!
CIRCLE OF TRUST/BOM:
I struggled and battled with clearing my mind and coming up with the words to say ahead of time. I went and spent some time at the football field and the AO the night before, to soak in the atmosphere and listen to God. I prayed over the field where we would work out and I prayed at the AO. Ultimately I asked God to provide me with the words that needed to be spoken and I believe He did so.
I sum it up like this:
Drifter,
MOLESKIN:
ANNOUNCEMENTS:
F3 Knoxville CSAUP Saturday Morning!
F3 Alcoa Rucking Beer Tour Saturday Evening!