April 23, 2018

Hot Potato Indian Run, Bear Crawls and More

THE SCENE: It was a wet, chilly and in the mid 50s
F3 WELCOME & DISCLAIMER

  • Welcome to F3 – Fitness, Fellowship and Faith
  • I’m not a professional
  • No one is getting paid to be here and you aren’t paying to be here
  • You chose to be here and accept the risks
  • Know your limits, push yourself, and modify as needed

WARM-O-RAMA:
The warm up was comprehensive today

  • SSH IC x 15
  • Forward Arm Circles IC x 15 (slowly to loosen up the arms reallll good)
  • Backward Arm Circles IC x 15 (see Forward Arm Circles)
  • Merkins IC x 15
  • Abe Vigodas IC x 15
  • Overhead Claps IC x 15
  • Seal Jacks IC x 15

THA-THANG:

5 thangs were included today

THANG 1

Hot Potato Indian Run

The CMU (coupon) was the hot potato.  Indian Run around the trail once (~1 mile)

Last PAX starts with CMU and runs to the front doing an Overhead Press with the CMU and then keeps passing it back (until it gets to the back again) when he gets to the front.

THANG 2

Merkin Crawl Corners

Using the parking lot as a square, we embarked on Merkin Bear Crawl Fun

  • 15 Merkins / Bear Crawl to the corner
  • 15 Merkins / Bear Crawl to the corner
  • Al Gore to wait for the Six
  • 15 Merkins / Bear Crawl to the corner
  • 15 Merkins / Bear Crawl to the corner
  • Al Gore to wait for All In

THANG 3

Squat Mosey Corners

Since we had so much fun on that, the parking lot was used again as a square, and we embarked on Squat Mosey Fun

  • 25 Squats/ Fast Mosey to the corner
  • 25 Squats/ Fast Mosey to the corner
  • 25 Squats/ Fast Mosey to the corner
  • 25 Squats/ Fast Mosey to the corner
  • Al Gore to wait for All In

THANG 4

We were doing some serious work on that parking lot so we stayed for a bit longer, this time tweaking things just a tad bit

Burp Broad Corners

  • 5 Burpees / Broad Jump to the corner
  • 5 Burpees / Broad Jump to the corner
  • 5 Burpees / Broad Jump to the corner
  • 5 Burpees / Broad Jump to the corner
  • Al Gore to wait for All In

 

THANG 5 (AKA as I HATE YOU Q)

Bear Crawl Inchworm

Everyone down in a plank position in a straight line – PAX in the back, bear crawl to the front, etc.   We did this TWICE

Then QIC said reverse and let’s do back from whence we came and so we did (NOT HAPPY CAMPERS)

MARY:
Mary was alive and well today.

  • Gas Pumps IC x 15
  • Flutter Kicks IC x 15
  • Freddie Mercurys IC x 15
  • Hello Dollys IC x 15
  • Jane Fondas IC x 15 (each side)
  • Dealers Choice – ABCs IC (Bruce led it like a champ)

COUNT-OFF & NAME-O-RAMA

9 PAX came out in the rain and got better today

Vocals, Shoestring, Snookie, Cowbell,  Houdini, Raven, Speaker, Bruce, Rabbit

CIRCLE OF TRUST/BOM:
Today’s word was on Listening.  QIC admitted he has struggled with this a lot as of late and shared that men especially are often listening to answer, to fix or solve a problem instead of to actively hear and process what is being said.  Active listening is extremely critical in all facets of our lives – at home with our wives and children, at work when you are in meetings and talking with your boss and co-workers, at church when you listening to the sermon.

James 1:19 says:  “Wherefore, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath”

MOLESKIN:
Bruce was a bit late but after his past week, I am encouraged he was there! There was some confusion about the CMU on the Indian Run and for a bit it seemed some did not want it hence “hot potato”.  There was much mumblechatter when the bear crawl inchworms were announced but the PAX finished strong.  The goal for today was to do a simple, but effective beatdown and QIC believes that was accomplished

ANNOUNCEMENTS:
Prayers for Lil Nicky while he is in Serbia

Prayers for Lipton as he continues to recover from his injury

GrowRuck Informational Session and Happy Hour Monday 4/23, 5pm at East End Grill in Bartlett

This Saturday (4/28) is BrewRuck – check the preblast for information

SOS Service Project 5/5  – see preblast for more information

GrowRuck dates are finalized – September 21-23 in Memphis – SAVE THE DATE NOW