WARMUP: mosey and some imperial walkers
THE THANG:
4 corners at each corner 10reps of exercise
1.5 miles in and 40 reps of exercise moves
Merkins
CDD
Squats
Dips
Diamonds
Plank Jacks
MARY:
ANNOUNCEMENTS:
COT: Gecko led 5 of us in discussion around forgiveness
WARMUP: SSH, WM, IW, HW
THE THANG: Run lap around field – 30 Merlin’s
Run lap around field – 30 LBC’s
Run lap around field – 30 Squats
5:30a – 6a – 3rd F discussions
MARY: No
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: Nope – only 30 minutes to get right to it
THE THANG:
Lesson 1 – He who suffers before it is necessary suffers more than necessary – Seneca
Station 1 – burpees and Diamond merkins on the hill – 7’s
Mosey to station 2
Lesson 2 – The best remedy for anger is delay – Seneca
Station 2 – series of BTTW with holds and Australian mountain climbers and a few wall sits for fun.
Mosey to station 3
Lesson 3 – The best fruits of this life are good character and acts for the common good – Marcus Aurelius
On the band lot – exercises were called in cadence and 40 yard rugby sprints with 40 yard jog recoveries could be called at any time.
Exercises included:
Merkins
Squats
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops
Wrapped up in time for a protractor session at COT. Then moved on to the 2nd 30 with Hominy
MARY: see above but she wasn’t there. #opentoallmen
ANNOUNCEMENTS: in the newsletter- read it.
COT: 5th core principle
It was a crisp morning at <#C055Y70G5QE> and the Pax were fired up for some 30/30!
1st F
Run 10 yard and nur back 5 yards with adding a burpee at every 10 yard line.
Lunge every 10 yard and squat.
Four corners action to close out 1st F.
3rd F
Over to the outdoor bathrooms for some heat and 3rd F.
Topics What does living out your beliefs look like? What does your life look like when you are aligned with your beliefs and what does it look like when you are not?
We all agreed that whatever your beliefs are, it needs to come from a place of love. The meaning of love according to Bishop Robert Barren is to will the good of the other. When you are taking steps towards love, you are taking steps towards God, because God is love.
It is most important to show love to kids because studies have shown that kids brains get wired at a young age. A pathway of love at a young age is setting the ripple effect of a child in the proper trajectory toward a life of love.
We also touched on the idea that where sin abounds, grace abounds more. The grace that we have been given by our creator is not ment to be held onto, it is ment to be given away. The spiritual physics is the more grace you give away, the more you are given in return. When we hold onto that grace, we are turning that free gift into sin.
Nice work done by all! God bless!!
Jwow
WARMUP: static stretching, SSH
THE THANG: mule-train mosey with mixed slowing-exercises (people’s choice)
Dora of squats, lbc’s, etc.., while partner runs to 20/40/60 yards…
MARY: people’s choice – included Hello-ladies (9-ct combo of Hello Rosalita/Wheezy/Dolly), Penguin-taps, lbcs. Protractors
ANNOUNCEMENTS: TG-Convergence, 30/30-change for December, Newsletter
COT: held
WARMUP:
We did it.
THE THANG:
Mosey over to cinderblocks
Dora:
– 50 overhead presses
– 100 curls
– 150 flutters with press
10s (for 10 years of F3)
– Manmakers and Merkins
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: So I’ve lost 47# so far and we did 47 low slow squats.
THE THANG:
Haven’t Q’d 12 Days of Christmas in a while so I pulled out the old Q along with some rocking tunes.
12 days of Christmas is just like the song. Repeat each day every round.
1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees (sadly we didn’t get to them)
MARY: Some broga was had.
ANNOUNCEMENTS: m
Christmas party : see <@U19FA0Q8Z> :evergreen_tree:
Tomorrow is BBQ and Bourbon fundraiser :tumbler_glass: See <@UGND8G4TD>.
Thanksgiving convergence at The Ranch in 3 weeks!! :turkey:
COT: We talked about one item of growth we could celebrate for 2024. If you can’t say one for yourself, you still have time to accelerate in 2024.
With that The Thrill is gone…
After a great deal of research it was time to train the PAX in the rules of surviving the zombie apocalypse
WARMUP:
Rule #7 – Limber up
Mosey around the concrete football field
10x Windmill
10x Cherry Picker
THE THANG:
Rule #1 – Cardio
Line up at the end of the painted field. PAX make their way across the field by alternating high knees and butt kickers.
PAX will drop to the ground for 2-count (always double-tap) mountain climbers equal to the count of the yard markers (ladder up to 50 and back down).
Rule #2 – Double Tap
DORA (done in pairs, double, double tap… yeah)
100 squat, 200 merkins, 300 LBC
Partner runs to 40 line and back
Rule #3 – Beware of Bathrooms
Al Gore for 60 seconds
Rule #7 – Travel Light
PAX will shuffle entire length of the painted field.
On the way down they will drop at every length marker for 10 double-count dying cockroach. (to fend off the zombies when they are forced to the ground).
On the way back they will drop to do 10 double-count flutters at every painted length marker.
Rule #17 – Don’t be a Hero
Bear crawl 4 lines (20 marker). Run back to the start adn back to the 20. Then bear crawl 4 lines (40 marker). Back to the start back to 40. Repeat until COT
ANNOUNCEMENTS:
Lots of stuff going on. Happy Hour is doing a family 4k. There’s a Christmas party. Bourbon tasting. Convergences on Thanksgiving and Christmas Eve
COT:
Circle of TRUST. Not prayer chain. What’s on our hearts that affects US. We talked about things that affected us, difficulty in our lives that we deal with as men. Revealing truths that, if kept secret, erode our ability to be leaders.
F3 is not a Christian organization but CoT was ended in a prayer by a christian.
Mosey to grab Cindies
THE THANG: Cindy Dora
Dora 1
– 200 swings
– 100 goblet squats
– 50 man makers
– Partner runs lap
Dora 2
– 100 Merkins
– 50 Squats
– 25 Burpees
WARMUP: Ran a mile to get to Cindy
THE THANG: DORA with Cindy’s
MARY: Ran a mile back
ANNOUNCEMENTS: sign up for the golf outing
COT: