THE SCENE: 45, raining and the rain increased in intensity as we did F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Ruck to Turkey Creek Christmas Tree beside Victoria Secret (1.5 miles) THA-THANG:
12 days of ruckmas (modified from Ruck.Beer)
Pax is to sing to the tune of the 12 Days of Christmas. Workout is to follow the pattern of the song…Exercise 1, Exercise 2 then 1, Exercise 3, 2 then 1, etc,
The song lyrics were; On the _____day of ruckmas, the Cadre gave to me….
Ruck Merkin
Overhead Squats
Overhead Presses
Man makers
Incline Merkins
Wide Merkins
Ruck Thrusters
Ruck Swings
Lunges (9 each leg)
Ruck Curls for the girls
4 Count Mtn. Climbers
Bent Over Ruck Rows
Ruck back to Christmas lights at Library (1.5 miles or so)
MARY:
Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Take the time to enjoy this season.
Ironically, I gave the message while we were rucking in order to save time when we got back to the start point so I could hurry back home! MOLESKIN:
Raining, cold, EARLY didn’t matter to the pax. They all knocked out this workout without any problems except for Shooter counting the manmakers way, way, way too fast. ANNOUNCEMENTS:
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:
