Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

  • When: 20191121
  • QIC: Futurama
  • The PAX: Friar Tuck, Prayer Request, Sofia, Tinder


by Leave a Comment

Conditions:  40 degrees and clear. A bit chilly but all pax were nice an warm by the end

 

FNGs: No FNGs

 

Disclaimer: push yourself don’t hurt yourself

 

COP:

SSH – x 20 IC

Through tha tunnel – x15 IC

Squats- x20

Merkins- x10 (4 count IC)

 

The Thang:

21’s ( a set of 10’s and 11’s) on the 21st of November

10’s (Blockies and Decline Merkins)

Lap around the tennis court

In between sets

Curls- x20 (4 count IC)

Kettle Bell Swings w/ block – x20

Bent over Row – x20 each side

11’s (Squat press with block and MTN Climbers)

 

Mary: 

Freddie Mercuries – x 19 (4 count IC)

American Hammers – x18 (4 count IC)

Flutter Kicks – x 15 (4 count IC)

 

Numberama: 5

 

Namerama: Sofia, Tinder, Friar Tuck, Prayer Request, and Futurama

 

Announcements:

Thanksgiving Convergence – Thanksgiving Day at 0700 with football to follow! Gahagan football field

 

Prayers and BOM : 

Friar Tuck had a young lady who came with a domestic issue at work that was very scary, prayers for safety. Prayers for Prayer Request’s wife to get better from being sick.

 

Devo:

Remember to be thankful of what God has blessed you with, being thankful will help you through the hard seasons and will spur you on to help others in need.

https://f3summerville.com/2019/11/22/11765/

GainTrain Macho Men!

  • When: 20191008
  • QIC: Futurama
  • The PAX: McFly, Friar Tuck, Prayer Request


by Leave a Comment

         Conditions: Dark and crisp perfect to workout!

FNGs: None

COP:

SSH: 15 – IC

LBAC: Front and Back

Merkins- 20 IC

The Thang:

4 corners on the Basketball Court

(x3 rotations) with lap around the park cool down

1st set 10 reps each, 2nd set 15 reps each, 3rd set 20 reps each

Corner #1: Blockies

Corner #2: American Hammers

Corner #3: Kettle Bell Wings

Corner #4 PAX Choice (1st– bent over row with block, 2nd– LBC’s, 3rd– chest press with block)

Mary: Freddie Mercuries: 30 (4 count) IC, WWI Sit-ups : 30, Iron Crosses: 15

Numberama: 4

Namerama: McFly, Friar Tuck, Prayer Request, and Futurama

Pledge and COT

Announcements: Futurama has a Sweet Tea Half Bib available to an interested F3 brother for a discounted price.

Devo: 2 Chronicles 20 : King Jehoshaphat led his people in being faithful to God following his instructions to praise the Lord saying “ Give thanks to the Lord, for his steadfast love endures forever.” Because of this God delivered them from 3 armies that simultaneously set out to destroy them. God did this so they would know that he was their God, and He is still asking the same of us today. Show up and be faithful and God will win the battle even if it looks differently than you planned

Rubber Chicken Legs

  • When: 20190522
  • QIC: Futurama
  • The PAX: Redo, Onebar, Inspector Gadget, Urkel, Saget, Hacker, Futurama, Doc Oc


by Leave a Comment

Conditions: 70s and humid

FNGs: None

COP:  SSH (IC) x10, Through The Tunnel (IC) x 10

The Thang:

2 lap (1 mile) warm up (55% race pace) to get the blood pumping.

Hold Plank until we regrouped

1 lap (1/2 mile) Split in to 4 quarters (approx. 200 meters each)

  • High Knees
  • Lunges
  • Butt Kicks
  • Broad Jumps

Hold Plank until we regrouped

2 laps (1 mile) (65-70% race pace)

Hold Plank until we regrouped

200 meter backward run followed by all out sprint to start

Numberama: 8

Namerama: Redo, Onebar, Inspector Gadget, Urkel, Saget, Hacker, Futurama, Doc Oc

Pledge & Prayer

Announcements: Q School May 30th, July 4th Convergence, Low Country Spash June 1st, Futurama is doing a Century Memorial Day (If anyone would like to join for some all of the miles.)

Devo: YHC led a Devo on the following: The knowledge that God has loved me beyond all limits should compel us to go into the world to love others in the same way. We may get irritated because we have to deal with unusually difficult people at work or frustrating loved ones at home. But just think how disagreeable we have been with God! Are we prepared to be identified so closely with the Lord Jesus that His life and His sweetness will be continually poured out through Us? Neither natural love nor God’s divine love will remain and grow in us unless it is nurtured. Love is spontaneous, but it also needs to be maintained through discipline.

Moleskin:   The pax came expecting to come out for a few miles and were surprised to incorporate some boot camp leg exercises to ensure their legs get stronger ultimately allowing them to push them harder while running. Everyone embraced the suck together and no-one quit. Switching things up keeps us inspired to do our best and push harder that we think we can.