F3 is Fitness, Fellowship, and Faith
WARMUP: no such thing
THE THANG: sandbag squats, deadlifts, curls, carries, and running
MOLESKINE: the discipline never stops
ANNOUNCEMENTS: n/a
COT: n/a
WARMUP:
Hugs for Dilbert welcoming him back off the IR.
Was thrust into action as Q, since the AOQ and Q for the day had overslept. No worries. We are all freed to lead. Thankfully I still had the kettlebells in the car.
20 SSH
20 Imperial Walkers
20 Cherry Pickers
10 Forward Arm Circles
10 Reverse Arm Circles
THE THANG:
Partner Up!
1 PAX works out with Kettlebell
1 PAX runs to end of parking lot and back
KB exercises
Squats
Curls
Rows
Overhead Press
Tricep Ext
Swings
Our AOQ joined us and finished the workout with us.
Couple mins of Mary and then 5 Burpee Buy out.
MOLESKINE:
Dilbert we are glad you are back off IR. OnTHE Fence good to see you too. Country Parkour your presence is always a joy. hambone the standard is the standard.
PAX, if you know men North of the wall (OHB) encourage them to get to this AO. Big things are coming for this area. These HIMs are invigorated to lead and encourage the men of the North.
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to lower parking lot and back
20 SSH
20 Imperial Walkers
20 Arm Circles Forward
20 Arm Circles Reverse
THE THANG:
20 Hand Release Merkins
20 Squats
20 Big Boy Situps
Mosey to Lower Parking Lot
17 Hand Release Merkins
17 Squats
17 Big Boy Situs
Mosey to Upper Parking lot
Continue with pattern down to 2
Circle up for 10 Burpees
5 Mins of Mary – Dealers Choice
Finished with 5 Burpees
MOLESKINE:
ANNOUNCEMENTS:
Chiliteria – Sunday
Half Marathon – 10/26
The Struggle 003 upcoming 11/1
COT: Prayers for 413 after the incident. Prayers for all the men that don’t know they need F3.
Always an honor to lead. STRENGTH AND HONOR!
WARMUP: 20 SSHs, Willie Mays Hayes and other stretches
THE THANG: 3 mile run tour of White House.
MOLESKINE: Grateful for F3 and all you men. Being able to run 3 miles by myself is because of the all the encouragement of you HIMs over the past two years. Let’s keep looking for ways to share F3 and grow this area. There are a lot of men that need this more than they know. Strength and Honor – Chunks
ANNOUNCEMENTS:
COT: Requesting prayers for my family. My grandmother had a stroke yesterday morning and now unresponsive. Hospice is here doing there thing. Thanks men.
WARMUP: 12 x SSH, LBAC F, LBAC R, Michael Phelps
THE THANG:
1st grade- Step Ups
2nd grade- Ukrainian Hammers
3rd grade- Merkins
4th grade- Mountain Climbers
5th grade- E2K- LBC
6th grade- Reverse lunges
7th grade- IYT
8th grade- Squats
9th grade- Original burpees
10th grade- V ups
11th grade- skipped
12th grade- Reverse burpees
MOLESKINE: took me an hour to get home due to a wreck on 65. Still worth it to be with you all this morning
ANNOUNCEMENTS: 9/11 and 9/14 convergences
COT: prayers for patience, discipline, and diligence
:grapes:
WARMUP: stretch it out a bit–don’t wanna pull those creamy hamstrings.
THE THANG: 3.51 miles total
Warm up lap
Light jog through the park and the neighborhood. Walk every 2ish minutes. Put some effort for the last 1.5 miles.
COT: No circle, only a dot. Next step.
WARMUP: Stretch hard
THE THANG: Walk a lab. Carry the sandbag a lap. Repeat until time.
MOLESKINE: The old fella that likes to run by us actually stopped and talked to me. He told me (in a nicer way) that he used to be as heavy as I am in his 30s and that if “I keep it up” I’ll get there. Ouch.
ANNOUNCEMENTS: N/A
COT: N/A
WARMUP: Mosey to the lower parking lot for some SSH, Arm Circles and stretches
THE THANG:
95% of Men over the age of 35 will never sprint again. So, if I Q we will not be in that 95%.
Ran some sprints and skips. Dilbert is faster than expected. Speed and Power.
Then moseyed around the park on the greenway.
Got back to the Startex for some ab work and then some broga to finish with other stretches.
MOLESKINE: Was an honor to lead at the discipline. So excited to see F3 North growing. Small PAX today, but that has become a trend with my Qs recently. LOL
ANNOUNCEMENTS: Dilbert accepted a new job. Wow, he’s a man in demand. Congrats bro. Dizzy Doc has added a new addition to his PAX.
COT: Prayers for all the men there and the men not there. Thanks HIMs.
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
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.