F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, WMH, Good Mornings, Mosey for Coupons.
THE THANG:
1-Jump Rope 60 count 1st round and 100 count 2nd round. Jump rope was timer. 4 other stations. Stacked 2 cinder blocks up and did side to side step overs with coupon. Switched feet halfway through. Basketball
Merkins roll basketball from one hand to the other and do offset merkin after each roll. Lunge with coupon farmers carry. Dumbbell arms raise to the side and forward.
2-Timer was 20 merkins with dumbbell lawnmower pull alternate hands after each merkin. 4 other stations. Modified mountain climbers (Knee to elbow, crisscross knee to other elbow, then knee to same elbow oblique). Swing rows. Dips. Flutter kicks.
3-Circle of Burpee Death. Circle up in plank form. Would go around circle and each person do burpee. +1 after each round. Got to 5.
Mosey back to return coupons.
MOLESKINE: Reading Wild @ Heart. 3 things in every man’s heart. A battle to fight, An adventure to live, A beauty to love. For me F3 has provided ‘A battle to fight’ and ‘An adventure to live’. Pushing myself in the morning and not knowing what the next workout (adventure) will be. Extremely glad to have found this great group of men and the fellowship it provides.
ANNOUNCEMENTS: Spring Fling April 6th come out for some great Pitmaster bbq!
COT: Prayers offered up for Siri starting new job and all those traveling during SB. Thank you for letting me lead you this morning.
Timber great to have you back out in the gloom!
WARMUP:
run to high school. Hope that hambone and Chunks can catch up from their pre-run
THE THANG:
cards of death:
– spade: windshield wiper
– clubs: fire hydrant
– heart: squats
– diamond: merkins
A==20, face card == 15
ANNOUNCEMENTS:
Coming Thursday night moves – check slack
WARMUP:
– Downdog, Cobra, sprinter stretch both sides
– 10x three-count merkins
– Back stretches
– BACs & BacBACs x7
– Imperial walkers
– Mosey to grab two cinder blocks with some high knees & butt-kickers thrown in for good measure
THE THANG:
Station Work at playground
80 seconds on, 20 sec. Rest. (Three complete circuits, adjusted to 60 seconds of work for circuits #2 & #3)
– Pull-up / Hangs
– 20 merkins, then hold plank
– Jump rope or Knee Taps
– “Psycho” squats with coupon (goblin goblet, straight-arm, above-head)
– Bear Crawl Plank hip-knee-toes
– Swims :sweat:
– American Hammers with weight / Reverse burpees (sit-up to jump)
Ended with two burpees.
MOLESKINE:
Reading from Every Moment Holy, Volume 1: “A Liturgy for the Ritual of Morning Coffee” while drinking coffee. :coffee:
ANNOUNCEMENTS:
March Merkin Madness continues! (We knocked out 70 today).
COT:
Nameorama, Countorama, named our FNG Wes @OfficerDangle (welcome aboard!), and closed in prayer.
I enjoyed our time together, men! :el-capitan:
WARMUP: various stretches and short mosey
THE THANG: Tabata “6”s
50 seconds on
10 seconds off
6 minutes total per round (3 sets of each exercise)
Round 1: drop squats and merkins
RUN
Round 2: IYTs and monkey humpers
RUN
Round 3: dive bombers merkins and bird dogs
RUN
Round 4: burpees and flutters
Run hill
Mary
MOLESKINE: thanks everyone for coming out to #thenursery for its first and maybe only workout. Charlie loved meeting everyone. Special shout out to Tim the Toolman for homemade kolaches.
ANNOUNCEMENTS: NA
COT: NA
WARMUP: A quick mosey to get under roof. We performed the following exercises IC:
30) SSHs
20) Hillbillies
20) IST (Imperial Walkers)
30) LBACs 15 each direction.
THE THANG: A series of 5 exercises as follows:
Merkins
Dips (I Omaha’d to SSHs after our 2nd or 3rd round)
American Hammers
Inclined Merkins
LBCs
We started with 10 each IC, and followed that up with 15, 16, 17, 18, 19, and 10. No wonder I am tired. I think we were on our 17’s when Zinfandel arrived.
We ended with Mary, and the exercises included
Freddie Mercury’s
Mercury Freddie’s
Box Cutters
And Homer to Marge.
MOLESKINE: it’s always a pleasure to spend time with the men of the-castle.
ANNOUNCEMENTS:
COT:
WARMUP:
BACs, BAC BACs, Motivators (5)
THE THANG:
HIIT Workout set to a playlist of songs from movie soundtracks
30 sec. of lunges
10 sec. rest
30 sec. of push-ups
10 sec. rest
30 sec. of mountain climbers
10 sec. rest
30 sec. of imperial walkers
10 sec. rest
30 sec. of low plank
90 sec. rest
If someone guessed song and movie it’s from, do 10 reps of whatever exercise they recommend during rest. If nobody guessed, do 10 burpees during rest.
MOLESKINE:
Make an effort to be fully present in daily life. Try to find time to be alone with your thoughts and not in front of a screen.
ANNOUNCEMENTS:
Biscuit run and board game night coming up. Also keep an eye on the petition regarding Percy Warner park.
COT:
WARMUP: The usual suspects.
THE THANG:
Run to Bellevue Church of Christ
10 rounds of:
10 second high plank hold
10 merkins
10 second rest
Run to Bellevue Baptist Church
10 rounds of:
10 second low squat hold
10 squats
10 second rest
Run to Cross Timbers Freewill Baptist Church
10 rounds of:
10 second hollow body hold
10 big boy sit-ups
10 second rest
Run to Bellevue Presbyterian Church
10 rounds of:
10 second low plank hold
5 burpees
10 second rest
Run back to red caboose
MOLESKINE:
Loved the counting rhythm we organically fell into. I think it really helped us lock into the workouts and push it together.
ANNOUNCEMENTS: biscuit run march 1st. Boardgame night Feb 28
COT: My mom sent me a book of daily devotions as she felt it may be good to bring into our COTs when I lead. The thoughtfulness of wanting to share something that was meaningful to her because she felt it would help me too really made an impact on me this week. It made me ask myself the question, am I actively listening to others and am I actively supporting and providing for them based on what I hear? Encouragement to PAX (including myself!) to listen more and take action to better the lives of those around us. Thanks Mom 😀
WARMUP:
IC
SSH x 20
BACs x 10
BACBACs x 10
Moroccan Night Clubs x10
Mission of F3
5 Slow Mercans for each principle
Slow Squats x5
Willie Mays Hays OYO
Mosey to get coupons
THE THANG:
I put together a playlist of songs that are 2 minutes or less
Broke it up into three 5 song segments with a minute of rest in between.
Each round was around 9 minutes of work.
Round 1
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo
Round 2
Goblet squats with coupon
Bent over Rows with Coupon
LBCs
Floor to ceilings with coupon
Plank jacks
Round 3
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo
Mosey to Return coupons head to play ground
Ended with Ring of Wolfpack
All pax hold plank while each takes turns doing ascending # of pull-ups
We got to 3
MOLESKINE: Sticking with the theme for the week. We’re not in this alone. Lean on each other.
ANNOUNCEMENTS:
Approaching final stretch of LeanPax
Franklin Biscuit Run
Upcoming Game Night
Check Slack
COT: silent prayer and coffeteeria
WARMUP: SSHs, little baby crunches, BACs, BAC BACs
THE THANG:
Each song on the playlist, we repeat one exercise the whole song, and do one harder exercise each time we hear the name of the song. 1m rest between songs.
Sail: SSH, burpee when you hear “sail”
Ain’t No Sunshine’: Hold plank, push up when you hear “no”
River: Sit ups, V up when you hear “river”
Some Nights: SSH, burpee when you hear “nights”
Beggin’: Hold plank, push up when you hear “beggin’”
Beat It: Sit ups, V up when you hear “beat it”
Human: Squats, burpee when you hear “human”
Jog to top of hill and back
I Don’t Care Anymore: Hold plank, push up when you hear “I don’t care”
American Woman: Sit ups, V up when you hear “woman”
ANNOUNCEMENTS:
None
COT:
Prayers for job searches and friends with sudden job changes