THE SCENE: Just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squat x 10
windmill x 10
Little Baby Arm Circles forward/back x 10
Tempo Merkin x 10
stretch ONO
THA-THANG:
Took some inspiration from Blindside and tried some F3 UNO. Moseyed to setup where we had a plywood board and CMU’s setup as table and chairs. Let’s play some UNO!
UNO Instructions
# Card = Exercises x multiplier
Color on Card = Exercise
Reverse = Repeat an exercise you’ve already done
Skip = Save to pass on a future card of your choice. Draw again.
Wild = any color exercise. Reps x 10
Wild Draw 4 = All 4 colors. Reps x 3
Partner up and draw a card. Choose from 2 sheets of exercises and do the reps based on the card drawn.
Partners can’t repeat a sheet more than twice.
First 2 sheets are Arms or Legs:
Arms
Diamond Merkin x 3 Green
Werkin x 3 Red
Carolina Dry Dock x 3 Yellow
Hand Release Merkins x 3 Blue
Legs
Squat x 10 Green
Iron Mike x 10 Red
Heels to Heaven x 10 Yellow
Imperial Squawkers x 10 Blue
After completing a card, mosey a short loop and draw another card. Rinse and repeat for ~ 8-10 minutes.
After ~10 minutes pick up CMU chairs and table and rifle carry a short distance to setup again.
Partners have 2 new sheets to choose from:
Abs
BBS x 10 Green
Kick Throughs x 10 Red
Freddy Mercury x 10 Yellow
Shoulder Taps x 10 Blue
Burpees
Burpee x 1 Green
Body Builders x 1 Red
Prisoner Cell Merkin Burpee x 1 Yellow
Spiderman burpee x 1 Blue
Play some more UNO. Draw cards, do exercises, mosey, repeat for ~8-10 minutes.
After time rifle carry/curl table and chairs to third location for 2 more sheets to choose from.
Heavy
Press x 5 Green
Curl x 5 Red
KettleBell Swing x 5 Yellow
Tricep Extension x 5 Blue
Calves
Toe merkin x 3 Green
Toe merkin x 5 Red
Toe merkin x 7 Yellow
Toe merkin x 9 Blue
Q watches the time and calls recover when it’s getting close. Head back to flag.
MARY:
Had enough time for 30 seconds of flutter kicks.
CIRCLE OF TRUST/BOM:
I was reading a book recently called Unoffendable by Brant Hansen. The premise of the book if that we can choose to be unoffendable. We can choose to not take offense.
Offense comes from anger or resentment we feel when there’s been a violation of our natural right to something. The classic example that comes to mind is driving. If you view yourself as having a natural right to go where you want to go, as fast as you want to go, it’s going to be tough getting anywhere. We’ve probably all experienced this ourselves in many areas of life.
Giving up our natural right denies ourself and points us toward others. It allows us to not get angry when things happen to us. It allows us to forgive others.
We can choose to be unoffendable.
We should choose to be unoffendable.
We are called to forgive, not be angry.
Good sense makes one slow to anger, and it is his glory to overlook an offense.
— Prov 19:11