THE SCENE: 33 degrees, patches of snow & some isolated ice around AO, cloudy
F3 WELCOME & DISCLAIMER
“Welcome to F3 – Fitness -Fellowship – & Faith. My name is Steam and for the next 60 minutes I’ll be your Q in charge. I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but we will all push each other to give 100%”
WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 in cadence
2. Cherry-Picker: 12 x 4 in cadence
3. Big Ass Baby Arm Circles: Forward: 10 x 4 in cadence & Backward: 10 x 4 in cadence
4. High Knees: 15 x 4 in cadence
5. Forward Lunge: 12 –> hold for 3 seconds in the lunge position
THA-THANG:
**PAX put keys/phones in Steam’s ruck** ——– **introduced the 30lb ruck plate = baby
- Established battle buddies for the duration of the Q before stepping off
- Mosey to Big Ball amphitheater with baby (American Indian run formation/style)
- Super Stadium Steppers
- (1) Battle-buddy teams sprint to top of amphitheater stairs
- (2) Execute 5 pull-ups (overhand or underhand) individually
- (3) Sprint Back down –> hold incline Merkin position until PAX recovers
- (4) All PAX American-Indian runs with baby around Big Ball pond perimeter
- halfway point = each PAX executes 5 squats with baby
- (5) After completion of perimeter mosey –> PAX members execute 20 x 4 Big Boy Sit-Ups (BBSs) and/or 20 x 4 Little Baby Crunches (LBCs)
- RINSE AND REPEAT UNTIL 50 PULL-UPS ARE COMPLETED
- Last Round = 10 overhand pull-ups, battle buddy teams carried baby between them for 30 seconds on/30 seconds off, 5 squats with baby AND 5 baby chest presses
- Mosey American Indian run style past AO start point –> under bridge by STEM Academy.
- PAX lined up against bridge wall in wall-sit formation
- From L –> R
- (1) Execute 5 merkins (next PAX member holds baby during wall-sit)
- (2) Rinse & Repeat 3x
- Mosey back to AO start-point
- TOBATA CORE WORK
- 30 seconds on/10 seconds off
- (1) American Hammers
- (2) Leg extensions –> Up (vertically) & out (horizontally)
- (3) Flutter Kicks
- (4) Hello Dollys (Happy Birthday Dolly —- yesterday)
- ATMs
- Merkin plank position
- 15 x 4 shoulder taps
- 10 slow cadence merkins
- 10 fast paced merkins
MARY:
Heavy breathing, cursing of the 30lb baby – moral sustained 🙂
COUNT-OFF & NAME-O-RAMA
Pax Count: 4
Quarantine – Red Writer – Operation – Steam
CIRCLE OF TRUST/BOM:
Q shared his working thesis for the year: “It’s not about me” & “Allowing myself to fully understand and accept God’s grace”
When you look back at this upcoming year –> will you be able to say that you listened to God?
Focus in on where God is calling you this year & think about what your thesis or theses is for this year as you go back to your families, relationships, marriages, work, as High Impact Men of character.