TTT
Fairy Jacks
LBAC
The Thing
Gretchen
Get some BLOCKS (1 per person) & Head towards the Basketball Court
MARY
200 – American Hammer
300 – Damits
400 – LBC’s
MARTHA
5 push ups
10 squats
15 curls for the girls.
Stow the blocks
Devo –
1 Corinthians 6:20
for God bought you with a high price. So you must honor God with your body.
Cool 58 Degrees
Disclaimer – NO FNG’s
Warm up
TTT
LBAC
FAIRY JACKS
4 CORNERS AROUND THE BUILDING pair up and get 2 small blocks
STATION 1 – balls to the block facing your partner x15
STATION 2 -curlz for the girls 15 count burnout style (1,2,3,4 up to 15 and back down)
STATION 3 – 15 merkins facing your partner (switching styles each time – incline, decline and hand release)
STATION 4 – 15 4 count team WW1 situps passing the block to each other on 2 & 4
Ball of Men & Pledge
Devo –
“So you have not received a spirit that makes you fearful slaves. Instead, you received God’s Spirit when he adopted you as his own children. Now we call him, “Abba, Father.” For his Spirit joins with our spirit to affirm that we are God’s children. And since we are his children, we are his heirs. In fact, together with Christ we are heirs of God’s glory. But if we are to share his glory, we must also share his suffering. Yet what we suffer now is nothing compared to the glory he will reveal to us later. For all creation is waiting eagerly for that future day when God will reveal who his children really are.”
Romans 8:15-18
56 Degrees
Started with the Disclaimer
Warmed up with some TTT in Cadence
Split the PAX in two teams and moseyed to the field.
The Thang: Ultimate Frisbee for 50 minutes.
*** This is a great work out. Everyone is running around, jumping, leaping, stretching and competing. PAX was sweating and dirty when it was over. Zero complaints from anyone. Most PAX asked for it to be regular work out. ***
Moseyed back to the FLAG with a Mobile Devo during the mosey.
Our God is Strong God not a soft God. We were created in His Strong Image. We are created to lead be leaders in our families and community. Grow a pair and Lead.
Pledge to the Flag
BALL of MEN
Prayer – for marriages and families
Journal – Ultimate Frisbee is a great event to invite FNG’s to. It’s competitive, easy to get to know each other and the time flys by. Great team building!
Conditions: 75 and 100% Humidity
Disclaimer given, no FNG’s
Warmup:
LBAC
TTT
Pax grabbed the oversized blocks and circled back up.
The Thang: Bucket of Failure
Q placed a bucket in the middle of the circle filled with different exercises. Pax took time grabbing a card out of the bucket and would lead the group in the exercise on the card to the temporary Q’s failure (minimum of 20 was required.)
Exercises on the cards:
Blockies
Burpees
Merkins
Carolina Dry Docks
LBCs
Incline Merkins
Decline Merkins
Damits
V-ups
Bobby Hurleys
Al Gores
WW1 Situps
Take a Lap around the Tennis Courts
American Hammers
Mountain Climbers
Curls
Over Head Presses
Block Presses
* Having each “MAN” lead an exercise to failure pushed against each man’s Ego and pushed him to push the Pax way past the 20 minimum. *
Stow the Blocks
Pledge it up
Announcements – Q School on Saturday
Prayer request
Devo: The Kitchen versus a Resturant.
As a Leader/Dad we need to invite our team/family into the kitchen. In the Kitchen, people get involved in the making of the products and are more bought in because of it. In a restaurant, people or just consumers. Consumers get whatever is given to them and learn nothing and have zero by in.
Temperature – Sticky
Welcomed the Pax followed with a friendly disclaimer.
Warm up:
LBAC
TTT
Absolution Plank
1 – Legs in
2 – Legs out
3 – Drop one elbow
4 – Drop other elbow
5 – Feet spread out
6 – Feet in
7 – 1 arm up
8 (1) – 2nd arm up – repeat
Cowboy and Indian ran from AO to DUNKEN DOUGNUTS
1guy is the Cowboy doing a slow pace at a distance behind the Indians. Last Indian in the line runs back to the Cowboy and tags him and runs back and Indian runs back up to the front of the line and next guy in the back of the line drops back and repeats.
The THANG:
11’s
Captain Therkins
(Big boy situps with 4 american hammers & 5 Merkins 1:4:5, 2:8:5 …)
Dwight Howard Burpee’s
(Burpee in front of a wall with a jump up and slap the wall like Dwight Howard did in the slamdunk contest)
Mary :
30 LBC
20 Flutter Kicks
10 LBC
Cowboy and Indian run back to AO
Pledge and Prayer
Devo:
A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken. Ecclesiastes 4:12. When we back up to one another in battle, we cover one another and not expose them. When we invite God into the relationship, He backs into the battle circle with us. We divided into battle groups and shared how we could fight for the one another and prayed over on another.
A perfect 50 Degrees
Warm up
Little Baby Arm Circles
The Thang
Separate into 3 groups (number off 1,2,3)
have 1’s get poles, 2’s get a cinderblock, 3’s get 2 bricks each
Indian run over to back side of Dunken Doughnuts (1 mile-ish)
Circle up in order 1,2,3,1,2,3…..
20 curls – rotate till all the way around the Circle
20 squats – rotate till all the way around the Circle
20 LBC – rotate till you have used all 3 coupons
60 flutter kicks (Major Dad Style)
60 – American Hammers
20 Squat jumps – rotate till you have used all 3 coupons
Mobil Devo back
Mobil Devo (WE WALK AND TALK) – Some of the PAX have been reading Wild at Heart by John Eldridge. In the book he talks about men staying in the battle and having a battle plan for their family, finances and life. The enemy does not want us to be in the battle. He will use the shame of mistakes to keep us on the sidelines. If we don’t fight, he wins. James 4:7 So humble yourselves before God. Resist the devil, and he will flee from you. Humility + Resisting the devil = Victory. Get partnered with God and run towards the battle! If you’re still alive it’s not too late, get back in the battle.
No FNG’s so the disclaimer was not needed.
Warm up:
Everyone grabbed a Block (all though the Q called it a brick) and gathered back near the flag. Warmed up with a round of 11’s. Merkins and Over head Extensions. The PAX had some things to say about warming up with 11’s as well as the Q’s lack of knowledge concerning the proper names of each exercise.
After everyone had warmed up nicely, we Indian Ran (or Snowden would say, “Indigenous Peopled”) to the park about 1/2 mile a way.
The Thang at the Park:
Separated Pax into 3 groups with each man still caressing his own Block. We had 3 stations, one for squats with the block, one for Curls for the Girls and one for Step ups onto benches with the Block in the Arms. Each group preformed the exercise at said station for a rep of 16 and then rotated through the stations. Once back at original station repeated at 15 reps and with the goal to continue till we reached 1 rep. The Groups made it to 8 reps and then finished with last round at 16 due to lack of time. Most used the Block and some modified.
Mary at the Park:
49 Flutter Kicks
After Mary we had to make it back to the AO a 1/2 mile away so Q decided to have a MOBILE DEVO & PRAYER on the way back to save time.
MOBILE DEVO & PRAY:
Greater love has no one than this: to lay down one’s life for one’s friends. – John 15:3
We have been called to lay down our lives for on another and help carry each other’s burdens. Conversation was lively. Some in the PAX have had some rough moments as of late and the group has noticed the importance of being in community . “F3 is not just about a Beat-Down but it’s about Being Better Together!” Prayer request were shared and prayed over as we journeyed back to stow the blocks.
Pledged it up and headed into the day.
Warm up
ttt x 20
Flutter Kicks x20
Monkey Humpers x20
The THANG
Separate into 3 groups (number off 1,2,3)
Have 1’s get poles, 2’s get a cinderblock, 3’s get 2 bricks each
Indian run over to back side of Dunkin Donuts (about 1 mile)
Circle up in order 1,2,3,1,2,3….. This is where the log jam happend. We had 2 logs beside each other that made the rotation a little harder for one guy every round.
Do the following exercise and then rotate to the right till you do 20 with all 3 coupons. So every exercise is done 60 times.
20 curls
20 squats
20 overhead
20 flutter kicks
20 bench press
20 jumps
20 curls
20 squats
Indian run back to AO and store coupons.
Devo: John 10:10 The enemies end game is to destroy you and all that you hold dearly. Ask for help from a brother before things get too bad.
Side Note: This was a great work out and it could be done with about any exercise added in.
Fitness. Fellowship. Faith.