THE SCENE: Sunny, temp in low 80s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, Plank Stretches, 7 Tennessee Rocking Chairs, 10 Iron Mikes, 7 Cherry Pickers, 7 Twisties, 10 Little Baby Arm Circles Forward and 10 Backward.
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of Admin Bldg then mosey to shade of large conifer tree. We will do 20 American Hammers.
Mosey to small parking lot on north side of park roadway, then go on trail that leads north toward Lyons Bend. We will stop at rock pile. Each man grabs a CMU weight boulder to do the following:
- 25 Overhead Presses
- 25 Curls
- 25 Triceps
- 25 Rows
After putting the boulders in the rock pile we will head north and then west on the trail doing “Run Ten Tens”. We will run forward ten light posts, then do ten Merkins and ten Big Boy Situps. We will do this until we get to the park roadway as it approaches the gate at Lyons Bend.
Next, we will Mosey further west on the trail until we come to another rock pile that is at the intersection of the trail we are on and the trail coming down close to Roadshow Run. Each man grabs a CMU weight boulder to do the following:
- 25 Overhead Presses
- 25 Curls
- 25 Triceps
- 25 Rows
After placing the boulders back in the rock pile we will run west and then south on the Perimeter Trail until we get to the bottom of Mt. Everest. We will serpentine from the trail to three different trees on Mt. Everest. We will do two burpees in the shade of the first tree, run back to the trail, run to the second tree to do two burpees in the shade, then run back to the trail, and finally run to the shade of the third tree to do two burpees.
Mosey back to the perimeter trail and south until we get to the fence that blocks further movement on the trail. We will then run up the mulch trail until we reach a cone on the trail. We will do 25 Hello Dollies, 25 Flutter Kicks, and 25 Freddie Mercury’s then run about 40 yards up the mulch trail to another cone to do 5 Burpees. We will then run back to the first cone and rinse and repeat the above two more times.
Mosey to the little grove of trees at the bottom of the summit of Everest. We will do 20 Baby Crunches, then run up the summit to the flat grassy area to do 20 Carolina Dry Docks, then run to the Bat Cave to do 20 Sky Jumps.
Next, we will run north to the large tree near the administration bldg roadway. We will run around the tree and back to the AO.
Next we will run down the stairs by the Bat Cave, run toward Mt. Everest, and go back up the summit. We will then head back to the AO.
MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
We had 17 men and one FNG, Karter Moore, whom we named “Decal”. Some of our men rucked today.
CIRCLE OF TRUST/BOM:
I have been watching the Tour de France the past few weeks. The bikers in the tour bike over 100 miles per day in frequently mountainous terrain. They burn so many calories that they sometimes must eat food while riding their bikes. That food can make the difference between winning and losing the race. If they do not have enough food they will not have the strength to compete with the other riders.
I was thinking about that when taking communion at church this past Sunday. When we take in the bread of communion, Christ proclaims to us, “This is my body given for you. When you eat it, do this in remembrance of me.” And when we take the wine at communion, Christ proclaims to us, “This cup is the new covenant in my blood. Do this, when you drink it, in remembrance of me.” What Christ is essentially saying is, like one of our communion songs says:
Eat this bread, drink this cup, come to me and never be hungry.
Eat this bread, drink this cup, trust in me and you will not thirst.
God wants us to know that there is something much more important than food that can sustain us. And so, week by week, I, with other brothers and sisters, who just like me are imperfect individuals who stumble, remember that I still have a God who loves me. And I eat that bread and drink that wine, realizing that people all over the world are doing the same. Are we more deserving than others? No, we come because we are unworthy. But it nourishes us. It nourishes me. It gives me the strength to carry on, hoping that it may shine a little light on my soul that I can then shine on others. For that, I am thankful.
MOLESKIN:
Prayers for Brick and his family, for Junk and his injury, for Glamper’s manager of work, and a prayer of praise for Lilydipper’s recovery from shoulder replacement and hip replacement surgery.
ANNOUNCEMENTS:
We will have a 2nd F gathering at the home of Abacus on July 29. The F3 “In the Nude” workout will be on the morning of July 29. The F3 Dad’s camp will be on the weekend of August 11-13. And the 3rd F camp at Doe River Gorge will be the weekend of September 22-24.