AO: The General
QIC: Trolley
PAX: Toolbox & Traveler
Met on a nice 40degree January morning at the General. 3 strong.
Warmup: Arm circles, SSH, WMH, cherry pickers, & burpies.
The Thang:
Quarter Pounder exercise –Sprint to 25yrd, complete 25 , return to goal line
->50yrd, 50 Carolina Dry Docs
->75yrd, 75
->100yrd, 100 side straddle hops
Mosey outside gate – 2 rotations: 10x Australian merkins, 10x diamond merkins
Mosey to the secondary field
Relay = Lift coupon 200x and squat 200x while one guy runs to end of field and back. Rotate to next position, transfer the count.
Move coupon down length of field by hand-off
Move coupon up field by lifting 5x while other guys lunge forward, rotate coupon among group.
Mosey to garage
Bear crawl up ramp, hop to next ramp, side lunge down ramp
Crawl bear up ramp, hop to next ramp, forward lunge down ramp
Moseyed back to the field at The General.
Mary: LBC’s and two new type of crunches courtesy of Toolbox.
CoT: Many people approached Jesus asking to be in his inner circle of Disciples. On his way to Jerusalem, in Luke 9, some said (paraphrase) I’d really like to join you, but I’ve got some important business to take care of first. To which Jesus responds, “Those who put their hand to the plow and turn back are not fit for the kingdom of God.” The word “fit” here particularly relates to what we are doing in F3. We are seeking to be physically fit, but also to improve and grow to be fit mentally, relationally and spiritually. Jesus invites us to be devoted, dedicated, and not be dissuaded by other, albeit important, matters. Jesus invites us to grow in our fitness. Let us devote ourselves all the more, in this new year, to a fitness that put’s the hand to the plow and doesn’t look back.
F3 The Capital 