October 9, 2018

Sand Bears, Burpees, & Broadjumps

THE SCENE:  Cool front hasn’t hit yet but grateful that we’re past the heat of the summer.  We were somewhere in the lower 70s and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop x 20
Butt kickers 60 seconds
High Knees 60 seconds
Front Little Overhead arm circles x 10
Back Little Overhead arm circles x 10

THA-THANG:

Sand Bears & Burpees
We moseyed to the Beach Volleyball Pit and partnered up. One man on each side. Man 1 bear crawls the width of the sand pit while Man 2 does Burpees, when Man 1 reaches the other side, they trade. We did this mayhem until our arms were shaking (for about 20-25 minutes I guess).

Broadjumps & Lunges
We moseyed over to the Union Ave. on-ramp mountain and made our way up by doing a broadjump, 3 lunges, then another broadjump, 3 lunges, etc. We made it to the top of the hill then moseyed back down and around the skate park swimming pool.

MARY:

Mermans
Lay on your front with legs dangling in pool. Lift up your legs to 180 degrees, go back down to 90 degrees, rinse and repeat in cadence x 10

OOOOOOOOOOHHHHH
Turn over to your Six, make big circles with your legs with your feet going down into the pool and up into the sky.  Like the O in ABCs.  Toms made us do almost 40 of these.

James Bonds
On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for another 10.

See-saws
Lay on your six with legs dangling in pool. Lift up your legs to 90 degrees, go back down into the abyss, rinse and repeat in cadence x 10

Mosey back to start.

COUNT-OFF & NAME-O-RAMA
Mothballs, Toms, Soybean, Chiachetti, Jailbait, Crayfish
CIRCLE OF TRUST/BOM:

Do hard things.  Right now my hard thing is raising a 16 year old.  Hormones are raging, he’s going through some stressful things, and it is difficult to parent him to say the least.   Trying to remember what not to do from my memory of the reactive, conflict-generating style of my father, I’m seeking to find a balance of non-response for the sake of defusing while not running away or avoiding because it’s hard.  Several years ago when my kids were starting school (oldest was homeschooled in kindergarten and was starting at Campus School for 1st grade and my daughter was starting Kindergarten at Downtown Elementary).  This was stressful and anxiety-inducing for them and for my wife and I.  So I some how scheduled an out of town work trip the first week of school.  Looking back I see that I was unconsciously distancing myself from the situation because I wasn’t strong enough to deal with it, to be there for my wife, my son, and my daughter.  Today I’m seeking a different approach and praying to be present, not run away, and draw close to my wife and my God––especially when going through difficult situations.  My challenge for the PAX is to not run from hard things.  With God’s help and support of your brothers you are stronger and tougher than you realize.  Let’s take it one day at a time, one step at a time, and be there with the ones we love through their struggles and stress.

MOLESKIN:
ANNOUNCEMENTS: