PAX PRESENT: Coat Factory (VQIC), Mini Me, Beef Stick, Mr. Mom, Dr. Evil, Burns, Life Alert, Watts, Brick, Mayflower, Mustafa
WARMUP:
Abe Vigodas X 20 (IC)
Hairy Rockettes X 20 (IC)
Happy Jacks: 5 side straddle hops followed by two jump squats – 4 rounds total
Big Bad Bolts with Bat Wings: one person does 10 curls with the Big Bad Bolts then pass to the next, remaining PAX do bat wings while waiting for the bolts
Mosey to the north parking lot
THANG 1:
Bearway to Heaven (or Bearway to Hell depending on who you ask) : Bear crawl suicides (1 spot, then 2 spots, then 3 spots etc), bear crawl out, crab crawl back, with declining # of burpees at the turn around, starting with 10.
Mosey to the back parking lot
THANG 2:
The Frank Wykoff Coupon relay: In teams, one person carries two coupons approximately 100 yards (we did across the parking lot and back), then hands off to their teammate….those not carrying do exercise until the coupons come to them. Total 3x, first time the exercise was squats, second heel raises, third mountain climbers. I am randomly naming this one in honor of three-time gold medal winner in the 4×100 relay who, like me, was born in the great state of Iowa.
Mosey to cemetery Hill.
THANG 3:
Hill sprints, sprint up the hill, do 15 dips on the cemetery wall, jog back down. Complete 4 or as many as possible until time runs out
Mosey back to the main parking lot for Mary
MARY:
3-year old ABCs: Leg lifts, but draw the letters of the alphabet with your legs, big capital letters, we only did A-M, thus the “3-year old” tag, someday we will learn our whole alphabet
Marionettes x 10
Nolan Ryans: x 10 on each side
CoT:
I was in a fraternity in college, and during those years, I had a great group of brothers who had my back no matter what, but then we grow up, life takes over, and its harder to maintain those close friendships amid all the other stuff in our lives. I feel like with F3, I have that again for the first time since college. Only this time, instead of encouraging each other to go to the bar 5 nights a week, we are encouraging each other to be better men, better husbands, better fathers, better employees and better friends. I honestly thing I am better in each of those categories and I thank you all for that.
As I thought about this, I reflected on my fraternity days, and while yes there was plenty of things I will never tell my kids, there was also a lot of good influences as well. One of those was this poem called the True Gentleman, which was kind of my fraternities creed. I wanted to share it with all of you because I think it is fitting here, and embodies what we are all striving to be:
The True Gentleman
The True Gentleman is the man whose conduct proceeds from good will and an acute sense of propriety, and whose self control is equal to all emergencies. Who does not make the poor man conscious of his poverty, the obscure man of his obscurity, or any man of his inferiority or deformity. Who is himself humbled if necessity compels him to humble another. Who does not flatter wealth, cringe before power, or boast of his own possessions or achievements. Who speaks with frankness but always with sincerity and sympathy, and whose deed follows his word; who thinks of the rights and feelings of others rather than his own, and who appears well in any company; A man with whom honor is sacred, and virtue safe. ~John Walter Wayland
PRAYER:
Lord, thank you for giving us the freedom and ability to exercise our bodies this morning, guide us as true gentlemen as we go through our daily lives this week, whether is be as husbands, fathers, boyfriends, friends, sons, employees or students. Help us to stand up to any challenge ahead of us with bravery, sincerity, humility, and most of all faith in you.
Special Prayer Requests:
-healing for Dr. Evil’s hands
-new jobs for Beef Stick’s children
-safety and stability for Amir and Zaire McClendon
-healing for the young girl that was hit while riding her bike in St. Charles, and comfort for her family (UPDATE: She’s back home and healing quickly!!)
WARMUP:
Abe Vigodas X 20 (IC)
Hairy Rockettes X 20 (IC)
Happy Jacks: 5 side straddle hops followed by two jump squats – 4 rounds total
Big Bad Bolts with Bat Wings: one person does 10 curls with the Big Bad Bolts then pass to the next, remaining PAX do bat wings while waiting for the bolts
Mosey to the north parking lot
THANG 1:
Bearway to Heaven (or Bearway to Hell depending on who you ask) : Bear crawl suicides (1 spot, then 2 spots, then 3 spots etc), bear crawl out, crab crawl back, with declining # of burpees at the turn around, starting with 10.
Mosey to the back parking lot
THANG 2:
The Frank Wykoff Coupon relay: In teams, one person carries two coupons approximately 100 yards (we did across the parking lot and back), then hands off to their teammate….those not carrying do exercise until the coupons come to them. Total 3x, first time the exercise was squats, second heel raises, third mountain climbers. I am randomly naming this one in honor of three-time gold medal winner in the 4×100 relay who, like me, was born in the great state of Iowa.
Mosey to cemetery Hill.
THANG 3:
Hill sprints, sprint up the hill, do 15 dips on the cemetery wall, jog back down. Complete 4 or as many as possible until time runs out
Mosey back to the main parking lot for Mary
MARY:
3-year old ABCs: Leg lifts, but draw the letters of the alphabet with your legs, big capital letters, we only did A-M, thus the “3-year old” tag, someday we will learn our whole alphabet
Marionettes x 10
Nolan Ryans: x 10 on each side
CoT:
I was in a fraternity in college, and during those years, I had a great group of brothers who had my back no matter what, but then we grow up, life takes over, and its harder to maintain those close friendships amid all the other stuff in our lives. I feel like with F3, I have that again for the first time since college. Only this time, instead of encouraging each other to go to the bar 5 nights a week, we are encouraging each other to be better men, better husbands, better fathers, better employees and better friends. I honestly thing I am better in each of those categories and I thank you all for that.
As I thought about this, I reflected on my fraternity days, and while yes there was plenty of things I will never tell my kids, there was also a lot of good influences as well. One of those was this poem called the True Gentleman, which was kind of my fraternities creed. I wanted to share it with all of you because I think it is fitting here, and embodies what we are all striving to be:
The True Gentleman
The True Gentleman is the man whose conduct proceeds from good will and an acute sense of propriety, and whose self control is equal to all emergencies. Who does not make the poor man conscious of his poverty, the obscure man of his obscurity, or any man of his inferiority or deformity. Who is himself humbled if necessity compels him to humble another. Who does not flatter wealth, cringe before power, or boast of his own possessions or achievements. Who speaks with frankness but always with sincerity and sympathy, and whose deed follows his word; who thinks of the rights and feelings of others rather than his own, and who appears well in any company; A man with whom honor is sacred, and virtue safe. ~John Walter Wayland
PRAYER:
Lord, thank you for giving us the freedom and ability to exercise our bodies this morning, guide us as true gentlemen as we go through our daily lives this week, whether is be as husbands, fathers, boyfriends, friends, sons, employees or students. Help us to stand up to any challenge ahead of us with bravery, sincerity, humility, and most of all faith in you.
Special Prayer Requests:
-healing for Dr. Evil’s hands
-new jobs for Beef Stick’s children
-safety and stability for Amir and Zaire McClendon
-healing for the young girl that was hit while riding her bike in St. Charles, and comfort for her family (UPDATE: She’s back home and healing quickly!!)