Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Toto’s revenge

  • When: 20181221
  • QIC: Toto
  • The PAX: Recount, Cisco, Hanging Chad


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Disclaimer: Not Given no new guys

Warmup: Swim 10 Lengths

The thing before the thang: Toto wasn’t feeling well. His throat was sore, and he was extremely congested. He never thought about not showing up. Remember your word means something. Not just in F3, not just at work, but in everything you do.

Sidenote: Cisco overslept, but he still came. Being late is bad, but not showing up at all is worse.

Thang: 

10 lap warm
4 Motorboat
4 Arms only
4 Dolphin kick
4 Closed fist
4 Underwater

Then we did 11’s!

The exercises were swimmer push up and pull-up.
Sprints set of ten
6 recovery
6 Butterfly 
6 recovery

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Toto

Hard Drive VQ

  • When: 20181214
  • QIC: Hard Drive
  • The PAX: Hanging Chad, Toto, Hairy Winks, Hard Drive, Sugar Mountain, Bed Pan, Cisco, Recount


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Warmup: Swim 10 Lengths

Thang:  2 Laps of Each Stroke, 4 Cork Screw, 4 Fist Swimming, 4 Fingertip Drag, 5 Ascending Sprints, 4 Free Style Recovery, 4 Corkscrew, 2 Sprint, 2 Slow Breaststroke, 2 underwater, 2 butterfly, 2 corkscrew, sprints at the end. 4 Cool Down Laps

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Hard Drive

4 Quarters

  • When: 20181130
  • QIC: Recount
  • The PAX: Hanging Chad, Toto, Hairy Winks, Hard Drive, Sugar Mountain, Bed Pan, Cisco, Speedo


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Warmup: Swim 4 Lengths

Thang: The number four came to mind so we did everything in increments of four.

4 length warm-up
4 length buoy swim
4 length kick board
4 length buoy swim
4 length kick board
4 length no touch
4 length freestyle
4 length breaststroke
4 length backstroke
4 length butterfly
4 length no repeat
4 length 3/4
4 length cool down
4 length 3/4
4 length cool down
4 Hussein bolt
4 cool down
4 Hussein bolt
4 cool down
4 lengths underwater
4 lengths recover

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

 

Recount

Make sure you look at the Q Sheet!

  • When: 20180130
  • QIC: Recount
  • The PAX: Glitter Pony, Double Trouble, Peg, Hollywood, Resume, Matlock, Recount


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Disclaimer:  I’m no professional, but I care about your safety.  Run on the left side of the road.  Pick a battle buddy; don’t be a fool wear your reflective light up gear.

Weather:  Chilly but nothing bad.

Thang:  Search party to find Glitter Pony’s keys. Two search party’s were assembled and they searched high and low until they were discovered.  After that we ran to the parking garage to get in some hill work. A little sprinting was done at the top, then we ran down and back up again. The next time we ran backwards 2 times around the top and then ran back to the AO. Two of our pax went rogue and did their own thing. They were forgiven because one of them is doing the hallucination run this weekend.

Announcements:  

  • Hallucination 24 race:  Sign up to pace local ultra fools Old Flame, Repo, Woodpecker and Hollywood!  Sign up sheet on the F3 Runs page.
  • Pullin’ for Picasso:  Buy some bar-b-que for next weekend.  Less than a 100 pounds.  Stringbean, Shortcake, Bellator and many other local celebrity PAX chefs will be cooking the meat.

BOM: 

Pledge:  to the flag of the United States of America

Prayers: It was requested that the last comment made before we began to pray be entered into the backblast, so that it could be recorded for all time. Our records indicate that this comment has never been made right before prayer time. The comment was made by DT and it was “I am not a pu#$y!’ Then we prayed.

Devo  This morning’s devo was inspired by a book my small group is going through. The book is titled Relationships: A mess worth making. This week’s chapter deals with agendas. We were all reminded that every believer has two agendas. Their own agenda and God’s agenda. We need to do our best to make sure our own agenda lines up closely with God’s or we will face consequences. The author went through Ephesians 4. The authors summarizes the chapter by reminding  us to be unified, to build each other up, to embrace diversity, and to remain humble

Recount

Don’t Be Chicken

  • When: 20180112
  • QIC: Recount
  • The PAX: Lottalove, Sugar Mountain, Toto, Canadian Bacon, Recount


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Disclaimer: Not Given ( I will remember next time. No new guys)

Warmup: Swim 10 Lengths

Thang: 2 lengths motorboat, 2 lengths with the buoy, 2 lengths freestyle, 2 lengths breast stroke. Then we did a short ladder 2 lengths motorboat, 4 lengths breast stroke, 6 lengths freestyle. Then we did a Dora. One pax swam they could not repeat the same stroke twice in a row, while the other did the exercise.

100 Wall Merkins, 200 Frog Kicks, 300 Flutterkicks, 200 Butterfly Kicks, 100 Up/Downs on the wall

3 minute treading water and then 6 laps cool down.

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Devo: 1 Corinthians 10:31 “So whether you eat or drink or whatever you do. Do it all to the glory of God.

Reminder to the pax and myself to do our best in all areas of our life. We need to be an example, especially when we are leading.

Recount

Cold Rainy Day at Tsunami

  • When: 20171208
  • QIC: Recount
  • The PAX: Canadian Bacon, Century, Lottalove, Hanging Chad, Ma Bell, Recount


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Disclaimer: Not Given ( I will remember next time. No new guys)

Warmup: Swim 10 Lengths

Thang: 2 lengths motorboat one moderate, one sprint. 2 lengths with the buoy on moderate, one sprint. 2 lengths freestyle one moderate, one sprint. 2 lengths breast stroke one moderate, one sprint. Then we did a short ladder 2 lengths motorboat, 4 lengths breast stroke, 6 lengths freestyle. Then we did a variation of four corners. First we swam all four corners. Then swim from one corner to the other under water do 10 – 2 count flutter kicks. Swim to next corner and do 20 wall merkins. Swim to next corner and do 10 up downs. Then swim to last corner.

Next the pax formed three teams and did relay races. Each team member did freestyle relay, breast stroke relay, and finally a medley relay. First place chose an exercise for the two losing team. First exercise was 10 wall merkins, next exercise was 10 up downs, winner of the last medley did 10 wall merkins, second place did 20, and third place did 30.

For the last 10 minutes we played sharks and minnows.

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Devo: No devo was given but here is some scripture for you now.

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Hebrews 12:11

Remember how we live matters. Our work ethic is important. It starts with the small things like making your bed, cleaning up after yourselves, exercising. All of these require discipline. I am thankful for this group for pushing me to do more for myself, my family and my community. Remember it will be unpleasant at times even painful, but if we persevere we reap a harvest like no other.

Recount