THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
IPC Week 1
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You don’t need to be the best to give your best.
MOLESKIN:
ANNOUNCEMENTS:
Tag: Tweet-E
Fade In/Fade Out
THE SCENE: 75 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->SSH (4ct IC) x20
->tempo squat (4 second down, 3 second hold, 1 second up) x5
->some of these/some of those
->quad stretch
Mosey to the top of the guard rails
Derkins x20
Mosey to the speed bump
THA-THANG:
-> speed bump
—- 20 (4ct) flutter kicks
—- 20 (4ct) Alt dead bugs
—- 20 (4ct) LBCs
-> Speedbump to Backbone
—- Bernie to top of hill/jog down
—- sprint to top of hill/jog down
—- 50 Merkins
Run to back bone
-> backbone
—- 5 pullups
—- 5 negative pull ups
—- 5 chin ups
—- 5 toes to bar/target
Run to top of hill
—- 10 1.5 squats
—- 10 lunges each leg
—- 10 close feet squats
—- 10 sumo squats
MARY:
Tweet-E’s turn or Pee Rock lift with Junk
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
-> recently I had my father message me saying where his last will would be in case anything would happen. And that’s the thing about life, we never know God’s plan for us, but we trust him and follow his words or his message. This got me thinking about the impact we have on people around us.
This led me to some song lyrics by one of my favorite bands, which are:
Just the other day I looked at my father
It was the first time I saw he’d grown old
Canyons through his skin and the rivers that made them
Carved the stories I was told
He said
“Son, I have watched you fade in
You will watch me fade out
When the grip leaves my hand
I know you won’t let me down
Go and find your way
Leave me in your wake
Always push through the pain
And don’t run away from change
Never settle
Make your mark
Hold your head up
Follow your heart”
Just the other day I stared at the ocean
With every new wave another must go
One day you’ll remember us laughing
One day you’ll remember my passion
One day you’ll have one of your own
Because of all the uncertainties in life, I’m asking you to create some sort of message for the people around you. What sort of message do you want them to have. You can make a gratitude list for the people around you, you can list off a set of values that you have learned, whatever it is. Make it personal for the person you care about. Let the people around you know they are appreciated.
Thank you,
MOLESKIN:
ANNOUNCEMENTS:
IronPax Week1 next Tuesday starting at 5:15am.
Succeed as bad as you want to breathe
THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->Side strattle hops (4ct) x15
->Cherry pickers (4ct) x10
->Baby arm circle’s (4ct) x10
->reverse baby arm circles (4ct) x10
-some of these and some of those
->Mosey to the rock
Pair runs to the rock while the pax does a workout
-> Mosey to speed bump
THA-THANG:
->5 navy seal burpees or 10 burpees
->Run to pull up area
->10 pull ups
->Run down the hill
->15 jump squats
Mosey to the Rock
Plank (every ten seconds someone start run up to rock)
Tweet-E’s turn or Pee Rock workout
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
There is one message that I’ve heard from this guy named Eric Thomas aka the hip hop preacher that I’ve carried with me since I heard it back in college.
I try to apply this to all aspects of my life and hope you all can too. Whether it’s wanting to be successful in you faith, whether its wanting to be successful in your relationships, or be successful in your careers, you are going to have to want it as bad as you want to breathe. You can’t just kind of want it, you have to want it bad, and I think what you are doing our here with F3 is a great representation of wanting to be successful in your faith and fitness
MOLESKIN:
ANNOUNCEMENTS:
Hello my name is Kraken
THE SCENE: upper 60’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20
- Tempo Merkins x 10
- Cherry Pickers x 5
- Rockettes x 10
- OYO stretches
THA-THANG:
Attack of the Kraken. 8 cones in a circle. Pick a cone as your starting point, complete the exercise for that cone, then run around the circle with your CMU to the next cone. Goal is complete 2 full laps (16 stations).
Lap 1 exercises:
- CMU lunge to sign & back
- 8-count body builder x 25
- CMU deltoid raise x 50
- CMU flutter kick (4ct) x 50
- CMU goblet squat x 50
- Spread eagle merkin x 50
- CMU calf raise x 100
- Nose wipers x 25
Lap 2 exercises:
- Bear crawl around circle
- CMU squat/press x 50
- CMU overhead press x 50
- CMU american hammer (4ct) x 50
- Jump squats x 50
- Diamond merkins x 50
- Mountain climber (4ct) x 50
- Shoulder taps (4ct) x 50
MARY:
n/a
COUNT-OFF & NAME-O-RAMA
19 this morning: Ski Dog, La-Z-Boy, Bowflex, Tweet-E, Nook (fng), Aladdin, Biscuits, Air Ball, Waxjob, Troller, Ribbed, Homebody, Ladyfingers, Driftwood, Mudpuppy, Turtle, Mayberry, Yo-yo, Bartman
CIRCLE OF TRUST/BOM:
Read from John 15 in which Jesus teaches by using the vine/branches analogy. I focused my attention this morning on abiding in Christ.
MOLESKIN:
ANNOUNCEMENTS:
For those who drive to the Dog Pound via Concord Rd, a section of Concord Rd near the roundabout at Northshore will be closed from 7 p.m. to 6 a.m. on Aug. 5, 6, 9 and 10
Revisiting the backbone
THE SCENE: 72 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers 5 count
plank for 30 seconds
squats 20 count
THA-THANG:
Mosey to Matterhorn doing some work along the way.
- 5 burpess at first light pole
- lounge from second light pole to end of gaurdrail
- bottom of Matterhorn pair up
- partner one does exercises as the other runs to the backbone and completes 10 Pull ups and runs back
- 100 merkins
- 200 squats
- 300 v-ups
- Wait for the 6 as the teams do man makers till the 6 is up
After completing we run up to the backbone.
- Partner one runs up to the second light pole as the other does man makers then it’s their turn.
- After two rounds we mosey to the bottom of the rock and run the steps.
- mosey back to the AO
- Lunge from star of gaurdrail to the 1st light pole.
- jail brake to the AO
MARY:
- revers pickle pounders 15
- pickle ponders to time.
COUNT-OFF & NAME-O-RAMA
check and welcomed FNG Troller!
CIRCLE OF TRUST/BOM:
Gentle and lowly by dane ortland, I would recommend this book! It’s been a balm to my soul. here is a quote I wanted to read today but didn’t have time.
“We cannot present a reason for Christ to finally close off his heart to his own sheep. No such reason exists. Every human friend has a limit. If we offend enough, if a relationship gets damaged enough, if we betray enough times, we are cast out. The walls go up. With Christ, our sins and weaknesses are the very resumé items that qualify us to approach him.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
bring cloths for mend house thursday for Mayberry to pickup.