Tax Day Tennis

THE SCENE: It was a lonely 43 degrees until Speedy and Slots showed up almost right at 5:30 AM.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

I

SSH x25 IC 4 CT
Imperial walkers squats x12 IC 4 CT
Merkins x10 IC 4 CT
Rockette Hillbillies .  x14 IC 4 CT

THA-THANG:

Mosey to tennis courts
X10 one leg burpees OYO each leg
Baseline to net suicide sprints x10
–towards net forward, to baseline backwards
Bearcrawl long lines, Crab walk baselines x2 laps
X5 down and back sprints across 2 courts (fence to fence)
X10 WMD push-ups    (10 each set)
X1 Suzane summers series (10 reg, 10 wide, 10 narrow, repeat each with toes pointed out 45 degrees)
1 min lunge hold each leg
Broad Jump long lines, Lunge walk x2 laps
X10 WMD push-ups    (10 each set)
X1 Suzane summers series (10 reg, 10 wide, 10 narrow, repeat each with toes pointed out 45 degrees)

x3 fence to fence sprints

Mosey to start
1 min lunge hold each leg

 

MARY:
Lay on ground to get ready for hip bridges

laid down

Jk its 6:15, recover and stand up
COUNT-OFF & NAME-O-RAMA
3 PAX
CIRCLE OF TRUST/BOM:
YHC talked read 1 Peter 5. Humble yourself when you are leading. It doesn’t mean that you will be the best or fastest (thanks Speedy and Slots), but do it with a willing heart. No complaining. Emphasized verse 5. God cares about the humble.

YHC also emphasized v. 7–cast all your anxieties on Him because he cares for you. For some reason, I have been extra hard on myself for things like going back to school/not working full time to provide, frustrated on failing on little things, but I need to run to God when those come up. Don’t be afraid to confess and run for comfort. Most of us aren’t facing the extreme trials like persecution, no money, and a terrible quality of life. Work on staying in the Word, do whatever is best to stay under the protection of God. For me, its starting to take charge and wake up and read before workout. Some may have areas in their life to carve out and replace to make sure they have their time of reflection.  This COT was for me. Maybe you will take something away, but today I was selfish and told myself what I needed to hear. No need to wallow in pity. Man up. Pray. Let God lead because I can’t do this on my own.

MOLESKIN:
Almost worked out solo today thanks to no love from the Morg. But the three of us worked hard and got a good sweat in the chilly weather. Thanks to slots for the quick PLC. Make sure you are taking care of yourself however that needs to be.

There was going to be  a tax for bad form on exercises, but the men today had quality since there was not a large quantity. Hope you fools didn’t just start your taxes!

ANNOUNCEMENTS:
SOS clean up May 5.

Brew Ruck on April 28.

Dropping T.U.R.D.S. at The Turd

THE SCENE:  60 degrees and amazing.  If you fartsacked, you’re wrong.

F3 WELCOME & DISCLAIMER
Not a professional, know your limits, yada yada.

WARM-O-RAMA:
SSH x20 IC
Hillbillies x15 IC
Daisy Pickers x15 IC
Arm Circles x15 IC (each direction)
Capri lap to far end of parking lot and back
Mosey to field

THA-THANG:
YHC believes that B.O.M.B.S is one of the best/hardest/worst exercise routines that he has experienced during his time in F3. However, one of the things that makes F3 workouts so effective is the concept of muscle confusion – doing different things each time. So, inspired by the outstanding Cordova AO at Bert Turd Ferguson Park, this morning the PAX utilized the B.O.M.B.S framework but inserted a new set of exercises.

Partner up. Perform following exercises until team total reaches amount stated below. Partner 1 performs the exercise while Partner 2 runs to flag planted in middle of the field and back. Flapjack until complete, then move to next exercise.

T: Tony Hawk Burpees x50 (burpee with 360 degree spin during jump)
U: Upright Row (with coupons) x100
R: Ranger Merkins x150 (merkins with hands below ribcage)
D: Dan Taylors x200 (1 rep = 1 squat plus 4 lunges, alternating legs)
S: Smurf Jacks x250 (SSH in squat position)

We discovered that 200 Dan Taylors takes a REALLY LONG TIME. Halfway through them we modified to 1 squat plus 2 lunges; three quarters of the way through we eliminated the lunges altogether. Still ended up having to cut Mary a little bit short.

Mosey back to STARTEX.

MARY:
Thunderstruck (High plank for duration of “Thunderstruck” by AC/DC; perform merkin whenever you hear the word “Thunder”)

There was an immediate chorus of complaints as soon as YHC walked into the Mary circle carrying a bluetooth speaker. A few PAX in attendance had experienced YHC’s VQ a few weeks ago, and had very unpleasant memories of Roxanne. Much mumblechatter ensued over the next 3 minutes. The group was spared the last 2 minutes of the song due to the Dan Taylors having taken longer than expected during Tha Thang.

COUNT-OFF & NAME-O-RAMA
9 PAX: Choker, Hokie (RESPECT RESPECT), Jasmine, Orange Julius, Sleep Number, Slots, Soulja Boy, Speedy, Village People

CIRCLE OF TRUST/BOM:
EHing has been on my mind a lot since the recent King of the Bluff competition. I started F3 in January, and by the end of my 2nd or 3rd post I was totally hooked. It filled a hole in my life that I didn’t even know was there. Because of this, EHing was very easy. At times I’ve had to make a concerted effort to dial it down a notch to avoid becoming a pest about it. (Not that I ever take anything too far…)

But it has also recently occurred to me that I don’t show enough of this enthusiasm and fervor in sharing Christ with people I meet. This is another way that F3 is making us better; when we EH our friends to post to F3, we are exercising the same emotional muscles that we can use to share Christ with people who don’t know him. I’m challenging myself and the PAX to be more diligent about this.

MOLESKIN:
Dan Taylors are not fast.
Slots, Speedy, OJ, and Soulja Boy are beasts.
The NE Kingdom is coming for that CollierTrill trophy. Be afraid.

ANNOUNCEMENTS:
4/16: GrowRuck Happy Hour, 5pm at Huey’s Germantown (F3 name: Burger King)
4/23: GrowRuck Happy Hour, 5pm at East End Grill, Bartlett (still a FNR)
4/24: GrowRuck Happy Hour, 5pm at Wiseacre Taproom
4/28: BrewRuck
4/30-5/1: Morg defends its KotB title
Q3: GrowRuck (date TBD)

Concrete Crushing Bare Hands Beatdown

THE SCENE:
Phat Pat on Q! Weather so nice no one cared what the temp was. Childhood like anticipation would soon turn to jealousy, which would then turn to rage among the PAX. They had been instructed to bring their CMU’s and warned to leave the gloves at home…

F3 WELCOME & DISCLAIMER
PhP professionally announced that he was not a professional, and basically all the other stuff you would expect during a disclaimer:
*Welcome
*You assume all risk of injury
*Max effort but modify as needed
*Other smart things

WARM-O-RAMA:
What did we do here…. hmmmm… I wrote it doooownnn oveeerrrr, nope. I did not write it down. Ah yes!

SSH IC x Whenever Moana got done SSHopping over to his car to get another CMU for the FNG! It was many of them.
Deep Squats IC x 10
Wide Arm Circles IC x 10
Reverse!
Merkins IC x 10

THA-THANG:
PAX gathered at one corner of a parking lot island, with a decent tree in it, I might add. We had just four exercises to complete in our circuit. And they would all be performed as a group In Cadence. Then we would Bear Crawl to the next corner, grabbing the CMU’s from our feet and sliding them ahead of us as we go (Bears & Blocks). Hold CMU Squat until All In.

Exercises:
1) CMU Curls IC x 20

Bears & Blocks – BUT WAIT! Surprise! All PAX who chose to wear gloves got to do 10 Penalty Burpees with their CMU’s! The tears were delicious. Only YHC was brave enough to face the concrete bare handed on the first one, so this was a lonely road that I had to journey. But we all have our crosses to “Bear.”

2) Tricep Dips IC x 20

Bears & Blocks – it was at this point that YHC explained we all had a choice about how to get better today. We would all get in our work, but those of us that wanted to get extra credit on our mental fortitude could go bare handed. And those of us that wanted to get an extra calorie burn could keep wearing gloves and do 10 CMU Penalty Burpees after every exercise. Only 1 PAX joined YHC, but there was no judgment, just OAC.

3) CMU Overhead Press IC x 20

Bears & Blocks & Penalty Burpees

4) Derkins IC x 10

Bears & Blocks & Penalty Burpees
Good old fashioned OP Rinse and ReBeatdown! 

CMU Curls IC x 50!
Bears & Blocks to Mary circle.

MARY:
CMU American Hammer in U-S-A Cadence x 20
A Moana favorite: Little Baby Flutter Crunches x 20 (Reggae count, as Gus calls it)

COUNT-OFF & NAME-O-RAMA
9 PAX, 1 FNG (Martina! He “played tennis.”)

CIRCLE OF TRUST/BOM:
YHC Posted all winter with no gloves. I did this of my own accord to see if I could do it, and make myself mentally stronger. Once I got through the 15 degree infamous Lazarus Bear Burp Q (which featured an Irish Goodbye) with no gloves, and Four Eyes begging me to wear some, I knew I could get through the rest of the winter too.

Pick a discipline that you’ve been putting off, that you need to get better at and simply start doing it. Add more time/reps/accountability each day. Not wearing  gloves is a silly one, but it has actually helped me realize there are other things I thought I couldn’t / wouldn’t do (like counting calories!) that I COULD DO if simply humbled myself, asked the Lord for help, and just started it.

Co-Q Slots came in on GroupMe with the Bible save: 1 Corinthians 9:26-27; 1 Tim 4:8

MOLESKIN:

Team No Gloves

Slots got angry enough that he tried to hit YHC with his CMU and busted it. Billy Blanks then tried to follow suit, but has an old school CMU and it would not break.

T-Claps to Slots for wearing his Ruck the whole Beatdown!

ANNOUNCEMENTS:
PLC! With Gevalia & Krispy Kreme donuts. #2ndFQ
Shout out to Jasmine for nabbing (and parading around) the ManeChain! #MorgLife

Hit Me

THE SCENE: The Annex™ opened up at an awkward 49°.  As YHC entered the parking lot and turned left (per the AOQ’s orders),  he noticed only a few PAX had arrived. But, as PAX are prone to do, they were sitting in their cars, probably checking their GroupMe likes or watching the Gus/OP LHRL podcast on The Facebook. They were not 2ndF’ing. More on that later.

As more trickled in and the gaggle of PAX began to grow, Soulja Boy and Speedy walked up from an undisclosed area of the park. Shady.

Phat Pat, on the other hand, was a solid seven minutes late. Apparently, the Bartlett Hair Emporium didn’t open until 5:15, and no one was there to assist him with loading the gallons of hair lacquer he purchased into his whip. Customer service is dead.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Squats IC x 20
Hillbillies IC x 20
SSH IC x 20
Burpees OYO x 10
Forward Arm Circles IC x 10
Reverse Arm Circles IC x 10

THA-THANG:

In honor of the AOQ being a known degenerate gambler, the PAX played a little Annex Blackjack.

– Start at Backstop 1 and perform 1 Merkin
– Run to Backstop 2 (roughly 50 yards away) and perform 20 LBCs
– Run back to Backstop 1 and perform 2 Merkins
– Run back to Backstop 2 and perform 19 LBCs
– Repeat until 20 Merkins and 1 LBC (always adds up to 21)
– Completed reps = 210 Merkins, 210 LBCs

After cashing in their chips, the PAX finished with a nice 4:4 Crowd Pleaser.

– 1 Merkin + 1 Groiner
– 2 Merkins + 2 Groiners
– Repeat until 4:4 and then reverse to 1:1

MARY:
Gas Pumps IC x 10
American Hammer IC x 15
Monkey Crunches IC x 10
Jane Fondas IC x 10
Squeaky Bed Hello Dolly IC x 7 

COUNT-OFF & NAME-O-RAMA
9 HIM tore up the town: Orange Julius, Moana, Phat Pat, Soulja Boy, Speedy, Bootheel, Woodpecker, Slots, Captain Obvious (QIC)

CIRCLE OF TRUST/BOM:
30 Hour Challenge: This weekend, put down your phone/device from Saturday morning at 9am until 3pm on Sunday afternoon (30 hours). Spend the time you normally spend endlessly checking GroupMe/Twitter/Pinterest  engaging with your M and Shorties. Play a game. Read a book. Build a fort. Do some laundry. Only use your phone in case of emergencies and really focus on connecting like we use to do in the olden days.

*If the phone is not your vice, then decide on what is and lay that down for 30 hours. PAX who were not in attendance this morning at the Annex are also encouraged to participate.

MOLESKIN:
To no one’s surprise, Slots’ performance at Wednesday’s APFT was a hot topic. It seems no one believes that one man could possibly, and legally, do 104 Merkins in two minutes. YHC believes the only solution is to retest on Monday at the Morg, WHERE WE KNOW SLOTS LOVES TO POST ANYWAY!!! As usual, Moana was utterly unimpressed with everything we did, so much so that he stationed himself outside of our circle for Mary. Elitist. PLC was solid despite the unequally yoked blend of Folgers and Starbucks that was served.

ANNOUNCEMENTS:
Prayers for Sleep Number and family with passing of his dad.
Morg APFT on Monday.
Do hard stuff.

DORA 123 With an Annex Twist

THE SCENE: Weather was a pristine 70 degrees and overcast.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC X 20
Imperial Walkers IC X 10
High knees in place
Windmills IC X 10

Mozy to opposite side of parking lot – Merkins OYO X 20
Mozy back to starting position – Squats OYO X 30
Mozy to opposite side – Burpees OYO X 20
Mozy to base of hill

THA-THANG:
Partner Workout: DORA 1-2-3 w/a twist

  1. 150 Merkins
  2. 250 LBC’s
  3. 350 Squats

Alternating partner sprints up hill to playground for the following:

  1. 10 box jumps (while your team is on Merkins per above)
  2. 10 pull ups (” LBC’s)
  3. 5 swing “squerkins” (Billy Blanks special) (” Squats)

As teams finish, gather against wall for team wall-sits while one PAX lunge walks to end of concrete and back.

COUNT-OFF & NAME-O-RAMA

11 PAX | No FNG’s

CIRCLE OF TRUST/BOM:

Yes, Jesus is ! But He didn’t rise from the dead so you could go on living like the world. He rose so your life would be different, set apart, made holy. He rose so you could bury that old man and rise yourself to walk in newness of life! Make a change! Rom. 6:1-4!

“What should we say then? Should we continue in sin so that grace may multiply? Absolutely not! How can we who died to sin still live in it? Or are you unaware that all of us who were baptized into Christ Jesus were baptized into his death? Therefore we were buried with him by baptism into death, in order that, just as Christ was raised from the dead by the glory of the Father, so we too may walk in newness of life.” (Rom 6:1–4)

MOLESKIN:
QIC felt the burn with the PAX as we got back to basics with a variation on DORA 123. We were graced with the presence of Burt Reynolds, who mistakenly thought the park was named after him. YHC did his best to lead the PAX with excellence and offer Q coaching and pointers throughout the workout. While The Annex did not take home the King of the Bluff crown, we pushed each other to get a little stronger…to be a little more resilient…and to treat our lives as a means to serve the world arounds. TCLAPS to these men!

Tennis Courts to the Playground

THE SCENE: Balmy 48 degrees with a slight chilly breeze.

F3 WELCOME & DISCLAIMER: Disclaimer was given.

WARM-O-RAMA:

10x IC Side Straddle Hops
10x IC Daisy Pickers
10x IC Windmills
10x IC Big Arm Circles Forward
5x IC Big Arm Circles Reverse

THA-THANG:

3 Circuits:

Circuit #1

Mosey to the Tennis Courts
Line up along the side with the two courts in front of you.
Bear Crawl to the width of the first court then back pedal to the start.
Sprint to width of both courts then back pedal to the start.
Inch Worm crawl to width of the first court then back pedal to the start.
Sprint the width of both courts then back pedal to the start.
Rinse and Repeat

Circuit #2

Mosey to the hill beside the pladground
11’s up the hill
Burpees at the bottom and Squat jumps at the top.

Circuit #3

After last squat jump then remained at the playground and each PAX grabbed a swing.
10x Merkins Swings
Feet up in swing with normal merkin and then walk backwards on hands and do a derkin.
10x Swing planks
Forearms in swing with feet under swing on ground and then lean into swing until fully extended.
10x inverted rows while using the swing.
Rinse and Repeat

MARY:

15x IC Pickle Pounders
15x IC Baby Makers
10x Tempo IC Big Boy Situps
10x IC Pickle Pounders
10x IC Baby Makers

COUNT-OFF & NAME-O-RAMA

Rabbit, Bootheel, Sleep Number, Slots, Moana

CIRCLE OF TRUST/BOM:

Today is Good Friday and the world is looking forward to Easter. I was reminded of the words from John 7:33, “Jesus said, For a little while longer I am with you, then I go to Him who sent Me. You will seek me and where I am, you cannot come.” Such heavy words as we are reminded that Jesus was nailed to the cross on this day so many years ago.

MOLESKIN:

ANNOUNCEMENTS:
Everybody post on Monday so Gus will have to do a bunch of burpees in the sand!

Reading Rainbow and Learning how to Swing

THE SCENE: A windy 57 degrees. Even windier as Slots sped in the parking lot like Jeff Gordon (only because we can understand his syllables.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x15 IC 4 CT

Slow Squats (3 sec down/ 1 up) x15 IC 4 CT

Imperial Walkers x15 IC 4 CT

Arm circles x20 forward and x20 reverse

THA-THANG:

x2
Inverted rows on swing (under dogs) x12
10 Pull-ups or 30 sec hold
 
X2
Swerkins—Push up with feet in swing then knee to chest x12
Hanging toe touch x10
 
X2
Push ups on swings
Oxidative split squats (2 sec down/2 sec up) x 10 each leg
 
 
Mosey to baseball
 
1sprint around the bases
1 push up, 1 squat, 1sit up
1 sprint around the bases
 
3 push up, 3 squat, 3sit up
 
1 sprint around the bases
5 push up, 5 squat, 5 sit up

 

MARY:
Suzanne Summers Squat series: 10 Regular, 10 Wide, 10 Narrow  then rinse and repeat with toes pointed out for 10 reps of each

COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
YHC read out of James 5 from the Message. Read it for yourself and see what speaks to you. Verses 1-3 are big to me since I want to work again, but is it for the right reason? Don’t just try to make money. Make sure to give tangible and non-tangible goods. Verses 7-8 help me look at what am I doing to prepare for the Lord’s return. What am I doing to help others in hearing the news. Lastly, (cutoff because I could talk all day) verse 9 is a pound to the chest. Make sure we communicate with others and don’t just complain. Complaining gets you nowhere.

MOLESKIN:
It was a great morning where a PLC was provided by Slots! Thanks AOQ and being late was totally worth that. We are learning to get creative on the playground. Let’s keep pushing each other. If you want another take on the COT, look at what Slots wrote on Groupme. It’s very educated and looms better than what i can put into words.

ANNOUNCEMENTS:
King of the Bluff is coming this monday. So show up to the Levee and lets all shout a rousing hoorah for being crowned champions! Team effort, amiright Lair and Annex?

Linkin Park at the Annex

AO: The Annex

QIC: Bootheel with Co-Q Slots

THE SCENE: 49 degrees and a little wet.

F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can

WARM-O-RAMA:
Today’s workout will be brought to you by Linkin Park.

To make sure the PAX were not only awake but also mentally alert, we started off with a little listening exercise:

“Hit the Floor” (2:44) in a circle doing Hillbillies when the song says HIT THE FLOOR drop and do 10 Merkins then back up to Hillbillies, repeat until the song ends.
Windmills: x20 IC
Baby Arm Circles 10x IC each way

THA-THANG:
One of Linkin Park’s first hit songs was “Crawling”. The song is about the pain of a breakup. There was no breakup this morning, but there may have been a little pain.

“Crawling” (bear crawls) (3:31) Switch directions each time Chester Bennington screams “Crawling” (start with front bear crawl, then to the right, crawl bear, and finish moving to the left). Some of the PAX were unsure what to do when they reached curb or the grass….um keep going.

Hindenburg BLIMPS: BLIMP exercise with a mosey. Start by moseying to the far end of the parking lot and hold Al Gore until all in. Once all in do 5 Burpees, 10 Lunges, and 15 Imperial Walkers. Next, mosey back to the start and finish with 20 Merkins, 25 plank jacks, 30 Squats.

The next exercise was the #sorrynotsorry exercise of the morning to the tune of “No More Sorrow”

“No More Sorrow” (3:42) Squerkins x10 rotating with partner until song is over.

Catch Me If You Can: One partner does 25 Merkins while the other squat walks across Parking lot. Hold Al Gore until all in and then head back doing 20 BB sit-ups and lunge walking the way back.

Next is both one of my personal favorites and least favorites, I’ll let you decide which is which.
“Faint” (2:42) Burpees OYO until song is over.

MARY:
ABC OYO, because Q has never done them IC before.
Pulsing Toe Touches x30 IC
Rosalita x30 IC
Pickle Pounders x 10 IC

COUNT-OFF & NAME-O-RAMA
8 PAX with 1 FNG “Farmer’s Daughter”
Bootheel, Slots, C-Lo, Orange Julius, Sleep Number, Choker, Village People, FNG Farmer’s Daughter

CIRCLE OF TRUST/BOM:
Linkin Park is probably my favorite band of all time. As a millennial I grew up listening to Chester Bennington scream at the top of his lungs. Like most LP fans I could say that the music helped me get through some difficult times when I was younger.

Chester Bennington was the lead singer of Linkin Park with 9 hit albums. He was a philanthropist. He was a husband, was the father of 6. He was a lot of things. Chester Bennington hung himself on July 20th. On the band’s last album some of the songs took on new meaning after Chester killed himself. Here are a few lines from the song “Heavy”

I don’t like my mind right now
Stacking up problems that are so unnecessary
Wish that I could slow things down
I wanna let go but there’s comfort in the panic
And I drive myself crazy
Thinking everything’s about me
Yeah, I drive myself crazy
‘Cause I can’t escape the gravity
I’m holding on
Why is everything so heavy?
Holding on
So much more than I can carry
I keep dragging around what’s bringing me down
If I just let go, I’d be set free
Holding on
Why is everything so heavy?

As a counselor I meet a lot of people dealing with depression. In men depression can be hard to identify some times. Here are a few symptoms of depression in men:

Feeling sad or “empty”
Feeling hopeless, irritable, anxious, or angry
Loss of interest in work, family, or once-pleasurable activities, including sex
Feeling very tired
Not being able to concentrate or remember details
Not being able to sleep, or sleeping too much
Overeating, or not wanting to eat at all
Thoughts of suicide, suicide attempts
Aches or pains, headaches, cramps, or digestive problems
Inability to meet the responsibilities of work, caring for family, or other important activities.

One of the things I like about F3 is that Fitness, Fellowship, and Faith are all buffers against depression. If you or anyone you know suffers from any of the symptoms of depression, check in with them. Our F3 Memphis brotherhood does not want a Chester Bennington on our hands.

MOLESKIN: Still getting better. Thanks to Slots for Co-Qing for me. After the last Q at the Morg I asked Phat Pat for some feedback on how the BC went. He offered some feedback that will help to make future Q’s better. Iron Sharpens Iron.

ANNOUNCEMENTS:
Battle for the Bluff starting in April. This will be a F3 Memphis wide challenge to see which AO can get the most PAX to post on the first BC at each AO for the month. Winner gets….something and bragging rights for the month. So show up! Also the BC’s on these days will be a Back to the Basics to help encourage more PAX to take on Q responsibilities. Great time for FNG’s to jump in, so get out there and EH.

Coffeeteria following BOM.

Laps and Ladders

Date: 03/20/2018

AO: The Annex

QIC: Gus

PAX: Slots, Billy Blanks, Pops, Anklet, Nature Boy, Woody, Rabbit, Orange Julius, Choker, Sleep Number, Gus | FNG: Village People

Conditions: 48F and balmy

WELCOME

DISCLAIMER

Warm-O-Rama
SSH IC x 20

* mosey 0.9 mile on track *

Handsy’s stretching routine

Descending Merkin Ladder
Start with 20 reps, then mosey to other end of parking lot
Rinse & Repeat
Stop after 1 rep

* mosey 0.9 mile on track *

Ratchet Shoulder Blaster to ENDEX

Count-O-Rama (12)

Name-O-Rama

COT / BOM: 

Do not be afraid of [your enemies]. Remember the Lord, who is great and awesome, and fight for your brothers, your sons, your daughters, your wives, and your homes. Nehemiah 4:14

Moleskin: YHC always has a great time at The Annex. The PAX grumblechattered about the moseys, but we finished together. Village People (FNG) put in the work, and Slots grabbed the Mane Chain!

The 30 Minute Mile at The Annex

THE SCENE: Clear and 55 degrees

F3 WELCOME & DISCLAIMER

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.

WARM-O-RAMA:

  • Windmill (IC) – 15
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • SSH (IC) – 15
  • mummy kicks (IC) – 15
  • Baby Arm Circles (whilst kicking) (IC) – 10 each direction

STRETCHING

  • Legs spread, grab right ankle, then left ankle
  • Feet in line – RIGHT foot forward
    • Grab right ankle
    • Hip flexor
    • Hands on floor + right hand in air, then left
  • Fee in line – LEFT foot forward
    • Grab left ankle
    • Hip flexor
    • Hands on floor + right hand in air, then left

THA-THANG:

THE 30 MINUTE MILE – proceed around the track in the following manner for 1 mile (the whole thing took us right at 30 minutes, with little to no resting between exercises and mercans):

    • Bear crawl – IC – 15 (4 count)
      • 10 mercans
    • Lunge walk – 25 each leg OYO
      • 10 mercans
    • Run backwards – IC – 25 (4 count)
      • 10 mercans
    • Burpee broad jump – 25 OYO
      • 10 mercans
    • Grapevine- IC – 15 one way, 15 other way (4 count)
      • 10 mercans
    • Dragon Walk / Spiderman crawl – 15 each leg OYO
      • 10 mercans
    • Duck walk – IC – 25 (4 count)
      • 10 mercans
    • Side shuffle – 15 each side (4 count)
      • 10 mercans
    • Crawl bear – IC – 15 (4 count)
      • 10 mercans
    • Crab walk – IC – 15 (4 count)
      • 10 mercans
    • Reverse lunge walk – 25 each leg OYO
      • 10 mercans
    • Gorilla run – 15 hops each direction OYO
      • 10 mercans
    • Power skips – 15 (2 hops = 1) OYO
      • 10 mercans
    • Frog hops / Broad jumps – 25 OYO
      • 10 mercans
    • Indian Run back to parking lot
      • 10 mercans

 MARY:

  • LBC’s – IC – 15
  • Squats -5 OYO
  • Hello Dolly – IC – 15
  • Jumping lunges – 5 each leg OYO
  • Hollywood Side Crunches – IC – 10 each side
  • High plank – hold for 30 seconds

COUNT-OFF & NAME-O-RAMA
Sleep Number, Bootheel, Choker, Slots, Wood Pecker, Jasmine, Orange Julius, Granola, Soulja Boy, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Mark 8:34-38:
And calling the crowd to him with his disciples, he said to them, “If anyone would come after me, let him deny himself and take up his cross and follow me. For whoever would save his life will lose it, but whoever loses his life for my sake and the gospel’s will save it. For what does it profit a man to gain the whole world and forfeit his soul? For what can a man give in return for his soul? For whoever is ashamed of me and of my words in this adulterous and sinful generation, of him will the Son of Man also be ashamed when he comes in the glory of his Father with the holy angels.”
We are hardwired to NOT deny ourselves anything. When we’re hungry, we eat. Cold, put on a jacket. When we have a craving, we long to satisfy it. And yet Jesus calls us to deny ourselves if we are to follow him. WHY?
Because Jesus knows that we are too quick to settle for things that satisfy us enough to distract us from TRUE and ULTIMATE satisfaction in him. The bible is filled with incredible promises of pleasure and life in Jesus (Psalm 16:11 – in your presence there is fullness of joy, at your right hand are pleasures forevermore).
And yet, too often, we’re like what CS Lewis describes as “a child being content with making mud pies in the slums because he can’t imagine a holiday at the sea. We are far too easily pleased.” If we indulge ourselves with every craving we have, we miss opportunities to find our joy, purpose, hope, satisfaction, etc. in Jesus. Jesus doesn’t call us to deny ourselves because many of the things we pursue are inherently bad. Rather, He knows that there is much greater satisfaction found in Him.
So – a challenge – pray every day that God would help you to deny yourself something tangible each day. For the purpose of finding greater pleasure in Him.

MOLESKIN:
The Annex is a GREAT AO. I really enjoyed getting outside the loop and meeting some new PAX! I was also proud of all the PAX – it was a hard workout and everyone pushed and made it through to the end. 

ANNOUNCEMENTS: