Fitness. Fellowship. Faith.
THE SCENE: High 60s with a light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
Showed the fellas the lap
THA-THANG:
Classic Seabiscuit
10 Burpees
20 Merkins
30 Squats
All the way up to 4 laps and back down.
MARY:
COUNT-OFF & NAME-O-RAMA
14 bros
CIRCLE OF TRUST/BOM:
Talked about the 40% rule. When your brain tells you to stop, you’ve only done 40% of what you’re capable of.
MOLESKIN:
ANNOUNCEMENTS:
2nd F at the house of Wood Saturday
The Scene
a brisk morning at Bomb Shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers in cadence
THA-THANG:
Today’s workout was inspired by the upcoming memorial of 9/11 and the stair climb taken by the first responders. A partner workout, with one partner performing step ups on park bench and the other performing a secondary exercise, switching every 20 reps after 100 reps on step ups, the secondary exercise changed
repeat as necessary for AMARAP during the beat down
MARY:
No time
CIRCLE OF TRUST/BOM:
A few words on Welles Crowther, the man in the red bandana. We don’t have to be sign up for it to be heroes. Let us be heroes in whatever circumstances that presents us.
THE SCENE: Mid 70’s with a welcomed breeze on the football field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up jog to the football field. Just over .5 miles
The Thang:
Sprint Work with a Suicidal Finish:
Mary:
1 Round OYO:
(10) Ankle Touches
(10) BBS
(10) LBC
B.O.M.
Winners Focus on Winning. Losers Focus on Winners.
How much better individuals could we be if we took the energy focused on others in envy and spent that time reflecting on ourselves? Do not compare yourself to others, focus on you bettering you. This will bleed into the men around us and to those we impact day to day. Stop dwelling over others and spend that time in reflection and prayer of how you can become better for you and those around you!
Galatians 6:4-5: Let each person examine his own work, and then he can take pride in himself alone, and not compare himself with someone else. For each person will have to carry his own load.
THE SCENE: Humid
F3 WELCOME & DISCLAIMER
yup
WARM-O-RAMA:
Plank, tempo merkins , plank, tempo merkins
squats IC, imperial walkers IC, Imperial squat walkers IC, body builders x5, lion kings x 5
THA-THANG:
Fat Amy WOD
50 Bench squats
10 body builders
40 big boys
10 body builders
Lunge to cone(60 yards), run small loop
10 body builders
20 lion kings
10 body builders
Bear crawl to cone(60yds), run loop
10 body builders
20 lion kings
10 body builders
Lunge to cone(60yds), run Loop back
10 body builders
40 big boys
10 body builders
50 squats.
MARY:
Captain Thor , we went to 10:40
cash out with ATMs!
COUNT-OFF & NAME-O-RAMA
22 pax including FNG upstate and 2.0s nightmare abs coconut
CIRCLE OF TRUST/BOM:
HIM, what is a HIM. We all know it’s a High Impact Man but a few things it takes to be such. HIM also means that we should be H.umble in how we act around others. We should be I.ntentional in everything we do and lastly we need to be M.entally tough. Put those together and we can be HIgh Impact men in our community . This is something that Detention talked about a couple years ago and it’s stuck with me ever since and want to keep sharing it with the pax.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Steamy and a little wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rockettes
Alt Lunge w/ Psoas Stretch
THA-THANG:
We moseyed around 2.5 miles in the area around duck pond, up the Educator and back stopping 7 times for PT.
10 Squats 4-ct IC
10 Sprinter Sit-ups 4-ct IC
10 Merkins 4-ct IC
MARY:
Did a few Burpee Sprints and alternated a few rounds of 10 Flutters and 10 Peter Parker’s with different people calling cadence because my voice was giving out after calling it the rest of the time.
COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:
One of my favorite quotes:
“There are more things in heaven and earth, Horatio, than are dreamt of in your philosophy.”
Hamlet – William Shakespeare
MOLESKIN:
140 reps of everything plus miles. Was a creepy suck.
ANNOUNCEMENTS: