DATE: 2023-03-17
AO: Aerie
Q: Chasqui
PAX: Stewie, Lonestar, Yellow Jacket
FNGs: None
F3 is a popular fitness program that emphasizes fellowship, fitness, and faith. A good warm-up for an F3 workout should include exercises that activate the major muscle groups and increase heart rate. Here’s an example of a good F3 warm-up: 1. 2 loops mosey
2. Side Straddle Hop (Jumping Jacks) – 30 seconds
3. High Knees – 30 seconds
4. Butt Kickers – 30 seconds
5. Arm Circles – 15 seconds forward, 15 seconds backward
6. Leg Swings – 10 reps each leg (front to back, side to side) 7. Walking Lunges – 10 reps each leg
This warm-up sequence includes a combination of cardio and strength exercises to get your blood flowing and muscles warmed up. You can adjust the number of reps and time duration based on your fitness level and the intensity of your workout. Remember to always listen to your body and stretch before and after your workout to prevent injury.

The Thang:
Perform each exercise for 45 seconds and then take a 15-second break before moving on to the next exercise. After completing all exercises, rest for 2 minutes and then repeat the circuit two more times.
1. Plate Squat with Overhead Press: Hold a weight plate at your chest and squat down while simultaneously pressing the plate overhead. Return to standing position and repeat.
2. Plate Ground to Overhead: Hold the plate between your legs and, in one motion, lift the plate overhead. Lower the plate back down and repeat.
3. Plate Lunge with Curl: Hold the weight plate at your sides and perform lunges. When in the lunge position, curl the plate towards your shoulders. Alternate legs.
4. Plate Russian Twist: Sit on the ground with your knees bent, and lean back slightly. Hold the plate in front of you and twist your torso to the right, then to the left.
5. Plate Chest Press: Lie on your back with the plate held at your chest. Extend your arms to press the plate overhead, then lower it back down and repeat. Cardio:
* Burpees: Perform 10 burpees.
* Jumping Jacks: Perform 50 jumping jacks.
* High Knees: Run in place while bringing your knees up high for 1 minute. * Jump Squats: Perform 15 jump squats.
* Mountain Climbers: Perform mountain climbers for 1 minute.
Note: Adjust the weight of the plates according to your fitness level. Make sure to consult with a certified fitness professional before starting any new workout program.

6MoM: 6 minutes of Mary workout:
1. LBCs (30 seconds) – Lie flat on your back with your legs straight and feet slightly off the ground. Lift your shoulders off the ground and bring your knees towards your chest. Hold for a second, then lower back down. Repeat for 30 seconds.
2. Flutter Kicks (30 seconds) – Stay on your back and lift your legs a few inches off the ground. Alternately kick your legs up and yal down in a scissor-like motion. Keep your core tight and your lower back pressed against the ground. Do this for 30 seconds.
3. American Hammers (30 seconds) – Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly, lift your feet off the ground, and hold a medicine ball or weight plate. Twist your torso and touch the medicine ball to the ground beside you, then twist to the other side and touch it again. Keep your feet off the ground and your core tight. Do this for 30 seconds.
4. Dying Cockroach (30 seconds) – Lie on your back with your arms and legs straight up in the air. Lower your right arm and left leg towards the ground at the same time, but don’t let them touch the ground. Bring them back up and lower your left arm and right leg. Continue alternating for 30 seconds.
5. Freddie Mercurys (30 seconds) – Sit on the ground with your legs straight out in front of you. Lean back slightly, lift your feet off the ground, and hold your hands in front of your chest. Twist your torso and touch your right elbow to your left knee, then twist and touch your left elbow to your right knee. Keep your feet off the ground and your core tight. Do this for 30 seconds.
6. Plank (60 seconds) – Get into a push-up position, but instead of lowering yourself down, hold yourself up with your arms straight. Keep your back straight and your core tight. Hold this position for 60 seconds. Repeat this circuit for a total of 6 minutes of Mary. Enjoy the burn!

Words of wisdom:

1. Don’t stop when it hurts, stop when you’re done.” This phrase encourages you to push through the pain and discomfort of a workout and to keep going until you’ve completed your goal. It reminds you that the reward of achieving your fitness goals is worth the temporary discomfort of a tough workout.
2. “Sweat now, shine later.” This phrase reminds you that hard work and dedication pays off in the end. When you’re pushing through a difficult workout, it’s important to remember that the sweat and effort you’re putting in now will lead to a healthier, stronger, and more confident version of yourself in the future.
3. “Every rep counts.” This phrase reminds you that every small effort you put in during your workout is valuable and contributes to your progress. Whether it’s one more push-up, one more squat, or one more minute on the treadmill, every rep counts and brings you closer to your fitness goals.

COT: Heavenly Father,
We come to you today with heavy hearts, praying for all families who are going through health and hard times. We ask that you would be with them, providing comfort, strength, and healing during this difficult season.
Lord, we know that you are the ultimate healer, and we pray that you would touch every family member who is in need of physical or emotional healing. May your love and grace be poured out upon them, bringing wholeness and restoration to their bodies and minds.
We also pray for the families who are struggling or facing other hardships. We ask that you would provide for their needs, and that you would give them the wisdom to make wise decisions in their circumstances.
Lord, we pray that you would help families to lean on one another during this time, and to draw closer to you. May they find peace in the midst of their struggles, and may their faith in you grow stronger with each passing day.
Finally, we pray that you would give them hope for the future, and that you would show them your plan for their lives. May they trust in your goodness and grace, knowing that you are always with them, even in the darkest of times.
We thank you for hearing our prayers, and we trust that you will be with all families going through health and hard times. In Jesus’ name we pray,

Announcements: 2.0 TBD April- share your weekend availability. Growruck weekend fun 3/ 24-26. Brewrun TBD. Saturday beat down TBD. Bookworms TBD.

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