December 21, 2017

Dip Bars, Plate Pushes, & Med-Balls – Oh my!

Date: 12/21/2017

AO: The Lair

QIC: Slots

PAX: C-Lo, O Positive, Money Ball, Back Seat

–Welcome to F3–Fitness, Fellowship, and Faith.
–“No man left behind, no man left the same”

– I am not a professional.
– You are here voluntarily and are participating at your own risk.
– Know your limits and modify if necessary.


–Mozy with mixed calisthenics, .75 miles.
–High Kicks for 25 yds
–Lunge with twist for 25 yds
–Mozy 25 yds


Round 1

Four Stations:
1. Two-hand Turkish get-ups with small med ball x 10 / On Back Toe Touches x 10

Bear crawl 25 yds to next station

2. Med-ball slams x 10 / Squat Jumps x 10

Army crawl 25 yds to next station

3. Dip bar dips @90 degrees x 10 / Close grip pushups on pushup bars x 10

Crab crawl 25 yds to next station

4. Plate pushes on the turf x 20 yds

Broad jump 25 yds to next station

After round 1, sprint 50 yds; slow to stride 50 yds X 2

Round 2

QIC tweaked round two to have all 5 PAX do each station as a unit (versus individually in Round 1); all workouts the same as above except the “super set” exercise (the second one’s above) were done X 30.

Count-O-Rama (5)



2 Peter 1:3-11
His divine power has granted to us all things that pertain to life and godliness, through the knowledge of him who called us to[c] his own glory and excellence,[d] by which he has granted to us his precious and very great promises, so that through them you may become partakers of the divine nature, having escaped from the corruption that is in the world because of sinful desire. For this very reason, make every effort to supplement your faith with virtue,[e] and virtue with knowledge, and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness, and godliness with brotherly affection, and brotherly affection with love. For if these qualities[f] are yours and are increasing, they keep you from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ. For whoever lacks these qualities is so nearsighted that he is blind, having forgotten that he was cleansed from his former sins. 10 Therefore, brothers,[g] be all the more diligent to confirm your calling and election, for if you practice these qualities you will never fall. 11 For in this way there will be richly provided for you an entrance into the eternal kingdom of our Lord and Savior Jesus Christ.

As we look at 2017 in retrospect and 2018 in prospect, we should evaluate how intentional we are being to “make every effort to supplement your faith with virtue…” It can be easy in F3 to become overly focused on personal fitness, individual discipline, and career success as markers of success. Peter said that if virtue, knowledge, self-control, steadfastness, godliness, brotherly affection, and love are lacking, we are “so nearsighted [we are] blind.” Let’s “be diligent” in 2018 to pursue these things with at least as much fervor and intentionality as we do other, lesser areas of our lives.

Moleskin: Slots greatly enjoyed his first time to Q at The Lair. It was fun to experiment with some homemade workout equipment. PAX seemed to enjoy Bluetooth speaker jams fueling us through the workout. The logistics of the stations could have been better ironed out to ensure smooth transitions. It is challenging at times to anticipate overall difficulty level of uncharted workouts. Overall, 5 PAX came and worked HARD to push through the pain and fatigue to grow better together. Great morning in the gloom.