F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 50 SSH (Screw you Pep)
THE THANG:
– Set tempo for intervals with Iron Mike’s, Stair run, 10 burpees and stair run down.
– 4 minute intervals to do the above, 5 sets
– “Black lung salute” – 10 Burpees EMOM
– Mary
MOLESKINE:
– Flying EH’ed one “Luis” that worked at the Capitol. He disappeared to “take a call with his wife.”
– Tough workout. T-claps to the guys that made it out and made it happen.
– Great 2nd F at Von Elrods.
ANNOUNCEMENTS: Run next week at Geodis
COT: Gratitude for the chance to do tough things.
WARMUP: mosey+ assorted routines
THE THANG: fun to fields behind middle School. Set up 9 cones in a line, ~10 yards apart.
Modified suicides: bearcrawl to 1st cone, 9 burpees, run back, 10 Lt. Dan’s. Repeat, going out an additional cone and down one burpee until you get to the last come with 1 burpee.
Killed time at the end with proper suicides, mosey, and Merkins.
MOLESKINE: Do hard things.
ANNOUNCEMENTS: Night Movez, GEODIS run.
COT: This country, Ms pregnancy, gratitude for physical health.
WARMUP: It’s summer–why warmup? My drive from the Great North is enough of a warmup. Let’s roll into it.
THE THANG: We merkined IC x 7, squatted IC x7, and in general had a good mosey around the park.
MOLESKINE: I had a moment of doubt about getting back up that hill on time to end the workout, but we kicked it into gear and finished early.
ANNOUNCEMENTS: Check the slack machine
COT: Prayers for continued growth
Nice cool morning
WARMUP:
BACs
BAC BACs
Motivators (5)
WMHs OYO
THE THANG:
Split into 2 groups of 3
1 person will be doing seated leg raises, 1 will be doing step ups, and 1 will be doing inclined merkins
Trade stations after 15 seconds of each, and then rest after round for 30 seconds
ANNOUNCEMENTS:
Hunger Games tonight, Night Movez next Saturday evening
WARMUP: what’s that for? We have FORTY FIVE minutes. Let’s get right to it.
THE THANG:
Basketball court work (including bearcrawls, sprints, skipping, and plenty of complaints).
Head down to the parking lot for the mini Dora–includes sets of Burpees, Squats, Merkins, and Drydocks.
Mini Mary
MOLESKINE:
I have a confession–I did not want to get up this morning. I’ve been pulled in 12 different directions at work with no end in sight. I’ve had to drop a class (ie. $2500 pissed away) because I was in a solid ‘F’ category. My running this week has been very poor. I submitted to stress eating yesterday. I spent 35 minutes on my porcelain throne this AM. My joints (and not my member) were unusually stiff this morning. I would have rated myself 3/10 when I pulled up this morning.
That’s the thing about the-discipline. You get up and show up irrespective of what’s going on in your life. Sometimes you’re even called to lead when things aren’t going well. The daily discipline of the King is often inviting, but sometimes it is completely opposite. the-discipline is cold and indifferent to how you’re feeling.
So you get up and go chase it anyway. That’s just how it works.
ANNOUNCEMENTS:
Brewruck
Game Night
COT: Prayers and thankfulness for our continued growth as men.
WARMUP:
– 20 little baby arm circles + reverse
– 20 seal claps
– 20 imperial walkers
THE THANG:
Run around lacrosse field
Dora:
– 100 burpees
– 200 dips
– 300 fire hydrants
ANNOUNCEMENTS:
July 12 – meat and games at Natural Ice’s house
July 13 – brew ruck
July 20 – night moves
COT:
– Knuckles – 22 year old son trying to find his way in the world
– SalPal’s wife – low iron
– Chunk’s daughter – returns from Nebraska today.
WARMUP: Yes.
THE THANG:
10 cones were set around the 1/5 mile track
Alternated carrying the 54lbs coupon and the 24lbs coupon around the track stopping at each cone and performing one of three exercises at PAX individual choice:
1: 20 SSH
2: 10 squats and 10 merkins
3: Captain Amerkins (Lt. Dans Burpees)
We did two laps around the track.
Following up with 10 minutes of Mary 40 seconds work and 20 seconds rest.
MOLESKINE: That big coupon gets heavy…
ANNOUNCEMENTS: See Hairbands convergence post
COT: Enjoy time off when you have it and work hard when you get the chance.
WARMUP:
Slight mosey, some SSHs, some squats–simple stuff.
THE THANG:
We worked our way down to the bottom of the hill–we stopped to add in some burpees and parking space work.
At the bottom of the hill, the men proceeded to do Quadraphilia and then rest.
MOLESKINE: This is just the start. To keep the discipline, we have to keep repeating
ANNOUNCEMENTS:
COT: Prayers for the launch of white-house
WARMUP: getting out of the car and Mosey to start was all the warmup we needed.
THE THANG: Sharknado: a series of 5 exercises each followed by a lap around the 🏰.
1) 10 burpees
2) diamond merkins
3) WWII’s
4) merkins
5) scorpion dry docks
Each lap was approximately .1 miles.
Repeato until the Q got 2 miles, 4 rounds.
MOLESKINE:
I have certainly enjoyed getting to know the Pax, and I look forward to seeing you all in the gloom.
ANNOUNCEMENTS:
COT:
Prayers for Pax going through hard times.