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Rule of threes.

/in /QIC:
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Warm Up:10 Minutes of Agility Ladder, Jogging, and Circle Activities
The Workout: Teams of 3 work through three different exercises per station. Tabata Plank between rotation.

Workouts: Stations Time(rest/work)

  • Round 1: 30/30
    • box jumps, step ups, Sit squat with foot release
  • PLANKS 10/20
  • Round 2: 25/35
    • TRX ROWBulgarian Bag Halos, TRX Squat
  • PLANKS 20/10
  • Round 3: 10/45
    • Big bag clean and walk, Slam Ball, TRX Push

Mary: American Hammers, LBC’s, Flutterkicks
Announcements: F3Southwake Convergence being held on Wednesday August 29th at Action Park. Date TBD for the Next “Crawl”
Prayer: Pray for 2% and provide him safety while he navigates the legal system in regards to assisting someone leaving a abusive home. Prayers for Bloodsport and his new child.

Father, thank you for allowing us to stay connected with you through your Son, Jesus Christ. Thank you for the powerful work of your Holy Spirit that enables and equips us to bear fruit for you as we remain in you. Thank you for reminding us that apart from you we can do nothing. Thank you that when we turn to you we always have a clear signal and a connection that is never lost. Help us to hear from you so that we can make an impact for Christ in the lives of our fellow athletes and coaches. In Jesus name, Amen!

What’s that rubber thing?

/in /QIC:
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Warm Up: 10 minutes of jogging, sprinting

The Workout: Round 1: intervals of TRX Push/pull, Slam balls, Lateral Resistance bands, heavy bag cleans, tire drags, wrist/forearm trainer. Round 2: Partner Dora: sprints and TRX push/pull/squat
Mary: American Hammers, Flutterkicks, WWII’s
Announcements:
Prayer: Prayers for Wes and Christa Claytor who lost their baby over the weekend. Praise for 2% and his Foster Parent License approval. Prayers for LAbRats Cousin and their baby going through complications.

No Rest for the weary

/in /QIC:
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Props to Lab Rat and Darby for completing a 5 Pack (Detox, The Station, GTR, Disney/Kenny’s, Morning After)

Warm Up: Lap around the lot followed by SSH, Good Mornings, Hillbillies, Imperial Walkers, Windmills, static stretch, and arm circles
The Workout:

PAX partnered up and ran opposite directions around the lot for a miserable mile.  North and South ends: patty cake merkins and Squat jumps; East and West ends: bear craw and lunge walks.  PAX completed 4 laps and plank for 6.

Keeping a running theme DORA 1-2-3s.  Merkins (100), Squats (200), flutter kicks (300).  All exercises were cumulative.  Partner ran length of parking lot and back then picked up the count.

Run to the shelter and lined up on a line.  PAX completed 5 WWIIs then crab walked up to the next line until the center column was reached.  PAX held a wall squat for the 6 then a 10 count was observed.

Mary: PAX held plank was asked to name something they were thankful for and what positive impact F3 has had in their lives.
Announcements: Sasquatch tomorrow and a wild coyote is roaming garner.  Media hype made it appear crazier than it was.
Prayer: politics at work, upcoming surgeries, continued healing for Grayson (now 5.6 lbs), unexpected loss

Kenny’s Grave Take 3

/in /QIC:
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Kenny’s Grave is on its third week from being dead. 11 men braved the 99% humidity for some cone work and hills. Even H1N1 showed up with his leg in a brace to do what he could. Way to be bro! Here’s how we sweat down south.

Warm Up:
Lap around track then over to court
SSH x20
Sun Gods x10 each, 6 rotations 60 total
Stretch upper body
Frog pulses x10 up and repeat
Good mornings x10

The Workout:
Court of Cones
Backside length of basketball court long line of 20 cones with variety of movements in a line. Sprint to corner. Slides at end, then back peddle length of court, slides at end then repeat more agility cone movements. 7 rounds

Jog to lighted parking area
Tuck Jumps x10
Wirkens x10
3 rds each

11’s on the hill
Jog down 10 star jumps
Backwards up the hill 1 dirkin
Repeat totaling 11 each time decreasing at bottom and increasing at top

Modify up hill if needed

Mary:
Box cutters x15
Four corners x15
Ball busters x15

Verse
““Judge not, and you shall not be judged. Condemn not, and you shall not be condemned. Forgive, and you will be forgiven.”
‭‭Luke‬ ‭6:37‬ ‭NKJV‬‬

Don’t be judge mental in our daily walk. It’s easy to do by the way someone may look, talk, what they drive and many other reasons. Let’s treat all people with respect because they are a soul and a person just like each of us.

Announcements: sausquach saturday, Wranglers baptism Sunday at Hope

Prayer: Crab Legs, Boy George wife, Banana Seats friend Kristina had a double mastectomy, H1N1 leg, unspoken

Great to lead again. Darby will have your Q next week. Stay strong!

BS out