Fitness. Fellowship. Faith.
THE SCENE: Pleasant 67 degrees. Welcomed break to the heat and humidity that we have had this week.
F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be her
5. Know your limits and do the best you can
WARM-O-RAMA: Continue reading
THE SCENE: Hot and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All done IC.
SSH x20; Windmills x10; Cherry Pickers x10; Tie Fighters x10 each leg.
THA-THANG:
Death Crawl – PAX lined up on path and started bear crawling. Last in line did 5 burpees then ran to catch up to group, tagging last person in line and running to front of bear crawl line. Tagged PAX did his 5 burpees then ran to catch group. Rinse and repeat until everyone has did burpees.
All About The Benjamins
Two stations on opposite sides of the field. On CMU station, PAX did sets of: 25 curls, 25 skull crushers, 25 bent rows, 25 BBSU w/ overhead press. On opposite station, PAX did sets of: 25 Bobby Hurleys, 25 mountain climbers, 25 merkins, 25 Peter Parkers.
PAX would do an exercise on one side, then sprint to the other side and do that side’s exercise. Rinse and repeat until we couldn’t lift our arms anymore.
MARY:
COUNT-OFF & NAME-O-RAMA
11 HIMs.
CIRCLE OF TRUST/BOM:
Acts 9:15. We all “carry a name”: our family’s name, our employer’s name, our church’s name, our Lord’s name. How well are you carrying the name?
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Warm and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Alarm Clocks x10, Side Straddle Hops x10 (IC), Morning Call, 20m HAMR Shuttle runs (3 rounds)
THA-THANG:
MARY:
Lots of good stretching
COUNT-OFF & NAME-O-RAMA
Shenanigans, Grouch, Cow Patty, Malfoy, Halfday, Outhouse, Pennies, Doctor, Trousers, Banjo, Hoosier and Streaker, Burnout and Curtains. Moneybags (John Platt) was also in attendance from out of town, but unable to tag
CIRCLE OF TRUST/BOM:
Integrity First (Proverbs 20:7), Service Before Self (Matthew 23:11) and Excellence in All We Do (Colossians 3:23)
MOLESKIN:
Travel for Doggleganger, Grouch and Rep Sleepy. Prayers for Trousers and his family
ANNOUNCEMENTS:
2.0 workout at Bomb Shelter on 6/25 at 0815, Convergence on 7/2 at JUCO, Fireworks and family day on 7/4 at Seymour First Baptist (aka The Speedway)
SPEEDWAY AO. Not sure why it’s defaulting to Asylum, but I don’t have a tag for Speedway.
THE SCENE: A little humid, but otherwise perfect weather for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tie Fighters x15 each side, Calf Raises x20
THA-THANG:
Mosey to corner of parking lot closest to playground. Bear crawl inch worm from parking lot to playground entrance: partner up and form two lines holding plank – partners at end of line bear crawl to front of line, signaling to the new caboose it’s their time to bear crawl to the front. Once to playground, same partners took turns drawing a card from deck and performing exercise while other partner runs lap around the outside playground fence. Exercises were irkins, BBSu’s, and crackalackin’ burpees. Numbered cards = number of reps, face cards = 15 reps, Aces / jokers = 20 reps. If running partner completes lap before other partner completes reps, the returning partner resumes reps where first partner left off. After a few rounds, moseyed to the grassy field next to parking lot. Pax completed a suicide style workout without partners performing 10 reps of each exercise at associated station. Station 1: Burpees, Station 2: clock lunges (way too many clock lunges. . .), Station 3: Carolina dry docks, Station 4: Bolt 30’s. Mosey back to starting point in parking lot.
MARY:
Pax roulette: flutter kicks, georgia cheerleaders, diamond merkins, and more
COUNT-OFF & NAME-O-RAMA
Halfday, Doppleganger, Cow Patty, Streaker, Shoelaces, Outhouse, Trousers, Pennies, Blindside, Quad, Doctor, Rep Sleepy, Banjo
CIRCLE OF TRUST/BOM:
“Good and evil both increase at compound interest. That is why the little decisions you and I make every day are of such infinite importance. The smallest good act today is the capture of a strategic point form which, a few months later, you may be able to go on to victories you never dreamed of. An apparently trivial indulgence in lust or anger today is the loss of a ridge or railway line or bridgehead from which the enemy may launch an attack otherwise impossible.” – C.S. Lewis (from Mere Christianity) Reminder that we are never staying stagnant or just existing. We are always moving in one direction or another; either in a way that builds up our relationships with God, our family, and friends, or in a way that undermines those same relationships.
THE SCENE: Another perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x10; Tie Fighters (F/B) x10; Tempo Squat x10; Tempo Merkin x10; Mosey to can trailer as our starting point
THA-THANG:
Ladder style workout over a longer distance, worked up and down the ladder almost twice with different exercises on each trip.
Round One:
Can Trailer – Iron Rocket x10
Dumpster- Monkey Humpers (4-ct) x20
Pavilion – Step Ups x30
Soccer Field – Imperial Squat Walker (4-ct) x40
Pathway Past Field – Ballerina Squat x50
Soccer Field – Imperial Squat Walker (4-ct) x40
Pavilion – Step Ups x30
Dumpster- Monkey Humpers (4-ct) x20
Can Trailer – Iron Rocket x10
Round 2:
Can Trailer – Burpees x10
Dumpster – Dancing Bear (4-ct) x20
Pavilion – Dips x30
Soccer Field – Crab Cake x40
Pathway Past Field – Merkin x50
Soccer Field – Crab Cake x40
Pavilion – Dips x30
MARY:
Dancing Bear x20; Burpees x10; Australian Snow Angel x10; Hello Dolly x10; LBCs for time
COUNT-OFF & NAME-O-RAMA
7 HIM including FNG “Burnout”
CIRCLE OF TRUST/BOM:
Isaiah 40:30-31
MOLESKIN:
Pray for Trousers as he is looking for a job; Rep Sleepy traveling; Praise that Pennies’ daughter made it home
ANNOUNCEMENTS:
2.0 workout at Bomb Shelter on 6/25 at 8:15. Convergence on 7/2 at JUCO.