THE SCENE: Gloomy and dark. Better than the #fartsack though! F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Cherry Pickers 15x
Hand Release Merkins 20x
Ice Skaters 20x
Burpees 10x
ISO Squats 20x
Ice Skaters 20x
Burpees 10x
Hand Release Merkins 20x
THA-THANG: Mosey to First light Stop Half Way...
Rubber Legs:
Squats x10
Fwd & Bkwd lunges (same leg then switch) x10 each leg
Side Lunges x10 each leg
Jump Squats x10
To Cone Lane:
Run to cone 6 and back each time. First time stop at far cone, cone 6, and do exercise. Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:
Cone 1 – Squats x15
Cone 2 – Diamond Merkins x15
Cone 3 – Tuck Jumps x15
Cone 4 – Froggy Squats x15
Cone 5 – Dry Docks x15
Cone 6 – Candlestick Burpees x15
Cone 7 – I forgot x15
Cone 8 – Diamond Merkins x15
Cone 9 – Jump Squats x15
MARY:
Side Crunches, and a few more on-the-six work. COUNT-OFF & NAME-O-RAMA CIRCLE OF TRUST/BOM:
Be sure to communicate to those around you. Keep it simple. It should be repeatable and easily understood. Even if you think they already know it, its good practice to repeat for clarity
THE SCENE: 39 and awesome! F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Cherry Pickers (IC) 4 CT X 10
Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
Side Straddle Hop (IC)
Sprints back and forth the parking lot
Arm & Tricep Stretches
Calf stretches on curb
Mosey
THA-THANG:
Lieutenant Michael Patrick “Murph” Murphy served our country in the Navy Seals. He was awarded the Medal of Honor, Silver Star and Purple Heart. He was killed in Afghanistan on June 28, 205 at the age of 29. We did a modified version of the “Murph” workout in honor of him and so many other men and women who paid the ultimate sacrifice for our freedom.
9/10 of a mile run
1/3 of group did pull-ups, 1/3 did merkins, 1/3 did squats “Tabata-Style” for 20 seconds then 10 seconds to shift to next exercise
PAX switch from pull-ups, merkins & squats continuously for 15 minutes
4/10 of a mile run back to AO
6 sprints across the parking lot
MARY:
We did tons of Mary’s for 5 minutes during the song “Thrive” by the Casting Crowns
Big Boy Sit-ups (OYO)
Flutter Kicks (OYO)
Superman (OYO)
Little Baby Crunches (OYO)
Big Boy Sit-ups (OYO)
COUNT-OFF & NAME-O-RAMA
15 HIMS & 1 FNG, Bypass, were in the gloom: Bagger, Bartman, Bypass, Cheatsheet, Detention, Doubtfire, Erector, Rocket, Snaggletooth, Spotter, Stye, Teller, Vagabond, Waxjob, and Booster
CIRCLE OF TRUST/BOM:
I want to thrive in everything I do…being a Dad and husband, friend, etc. I want to help families battling cancer through my charity. I want to know and share the Bible. However, I feel like I’m barely staying above water in my life…I’m good but not great and I’m frustrated as a result!
Yesterday, I heard Thrive by the Casting Crowns TWICE. After I heard it the first time, my mind kept racing and I didn’t know why. After I heard it on the way back from the zoo, I realized what it was…I’m just surviving, not thriving! I hope and pray you and your loved ones thrive in everything you do so we can make this world a better place for everyone!
Read these words and listen to this great song! Blessings to you and your family this Christmas and always!
Just to know You and to make You known
We lift Your name on High
Shine like the sun made darkness run and hide
We know we were made for so much more
Than ordinary lives
It’s time for us to more than just survive
We were made to thrive
MOLESKIN:
It’s so awesome to see so many HIMs at JUCO! Let’s keep encouraging others to join us in the gloom to get better and support one another!
ANNOUNCEMENTS:
Remember the monthly challenge – 45 minutes of exercise outside of F3 equals 1 point for JUCO (or whatever AO is home for you)
2nd F at Prinshop Beer Com this Wednesday at 6:00 p.m. (F3’s own Amazon is involved in this business located at 1532 Island Home Avenue)
Possible Wesley House F3 workout this Saturday – Check GroupMe or reach out to Doubtfire for updates
THE SCENE: cool and misty F3 WELCOME & DISCLAIMER WARM-O-RAMA:
15 BLIMPS, 5 at either end of the parking lot and back to start point THA-THANG:
Mosey to upper soccer field, start at one corner bear crawl to center field, then lunge to the other corner followed by 20 merkins, then back the other way ending with 40 merkins, and back again with 60 merkins.
Lap around the field
Start back at center field with 10 4ct iron mikes, burney Sanders across the field followed by 10 8ct body builders, then repeat this with 15 reps of each, then 20 reps. This evolution somehow broke cosmos calf muscle (which are the size of watermelons normally) so he was firemen carried from place to place from this point on.
Mosey to the concrete bleachers
20 decline wide grip merkins IC and 20 diamonds IC
Mosey to dooky hill
Crawl bear up the hill and complete 20 easy ups then run down and 20 4ct OH claps
X2
Mosey back to concrete bleachers
A second round of wide grip decline and diamond merkins
Mosey to AO
MARY:
we opted to stay dry and finish up with some ring of fire merkins and diamonds. COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
I recently heard a statistic about Farragut high school that included the fact three students took their own lives in a single school year. I encouraged the PAX to daily challenge their kids to be different than most others in school and be kind to and stand up for their classmates who are being bullied. ANNOUNCEMENTS:
THE SCENE: 38, clear F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Ruck 1 mile THA-THANG:
60 seconds to complete an increasing number of reps. Start with 1 rep, increase by 1 rep every 60 seconds.
Overhead press – got to 25
Curls plus tricep extension – got to around 20
MARY:
1 minute of curls COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Lean into it MOLESKIN:
Wall Ball wanted to save his tiny legs for the long run this weekend so we accommodated him. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: About 28 degrees. A few white specks wafting in on the breeze…First snow beatdown of the season! F3 WELCOME & DISCLAIMER WARM-O-RAMA:
25x SSH IC
10x Windmills IC
10x Tempo Merkins IC (last few niice and slow)
10x Travoltas each arm
THA-THANG:
Mosey over to the coupon pile, stopping halfway for 20x BBS OYO
Snag a Travelling Companion and continue on around toward the duck pond.
Stop at the parking lot just shy of the pond for OYO:
30 Overhead CMU Pulls
30 Merky-Derky (audibled to 20…)
30 Curls
Flutters for the six
Merky-Derky: Hands on CMU – one merkin. Bear crawl forward to feet on CMU – one derkin. Crawl bear to starting position. That’s one (sadistic count) or 2 (wussy count). We went with the wussy count and still audibled to 20. Those suck!
Resume traveling, past the buildings and up the hill. Gather for more OYO:
30 CMU Squats
30 4-count Mtn Climbers
30 more Curls
Flutters for the six
At this point, YHC realized there was no way we were gonna make it all the way across the street to that big set of stairs… Almost got the Travelling Companions off campus, but not quite. Turn around and head back, stop at the little set of stairs for Dora:
300 Calf Raises, 200 LBCs, 100 8-count Body Builders, running partner carries one CMU up the stairs, runs back down, carries other CMU up, then carries both down and tags partner.
Only a couple of pairs even made it to the body builders before we ran out of time.
Head back to return Companions to their home, then book it to the AO. Arrived 2 minutes late (sorry guys).
MARY:
None due to poor time management by the Q. COUNT-OFF & NAME-O-RAMA
13 this fine Wednesday, including one FNG – Welcome Teller (Daniel Tanner)! CIRCLE OF TRUST/BOM:
I’ve mentioned this one before, but I need reminding of it myself pretty often: Eph. 5:25 – Husbands, love your wives, as Christ loved the church and gave himself up for her. Not just his ultimate sacrifice on the cross, but daily, in every action. Extreme patience with his mule-headed disciples. Gathering the sick and lame to himself, even when he had just walked miles from another town or crossed the the sea all night under a raging storm in a rickety little boat. That’s giving yourself. How will you follow that example today? MOLESKIN:
Our Companions really slowed down travel… We can get to the Coupons or we can get to the stairs across the street, but definitely not both! Even without getting there, it still felt like a lot more running than I intended. PAX killed it anyway though with no [audible] cussing… ANNOUNCEMENTS:
Don’t forget 3rd F on Saturday morning! Check GroupMe for the deets…
