F3 Workout 4.28.2023
SSH – 15 reps
Windmill – 15 reps
Arm circles – 10 each way
Bolt45
Mosey to the Fire House
Four Corners Workout
1st Corner By VFD Sign – (ABS)50 LBCs, 15 E2Ks each side, Flutter Kicks(50 double count)
2nd Corner by Stairs – (Arms) 20 Curls for the Girls, 20 Shoulder Press, 10 Tricep Extensions
3rd Corner by Pine Street – (Legs) 20 Iron Mikes, 20 Lunges(10 each side), 20 Calf Raises)
4th Corner by Bedford Street – (Back) 20 Diamond Merkins, 20 Wide Merkins, 20 Merkins
Station 1 to 2 – Bear Crawl
Station 2 to 3 – Dragon Crawl
Station 3 to 4 – Crab Crawl
Station 4 to 1 – Lt Dan
3rd F Motivation
Encouragement – Words or behavior that give someone confidence to do something. Everyone in this circle has been tested multiple times with challenges that we all think we cannot achieve. That is the Lord helping us become stronger HIM. He said in (Isaiah Chapter 41 Verses 10) ”So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” Think about a recent event, the passing of my father, Johnny’s father, trouble with a spouse, a friend, a co-worker. The group of HIM inside this circle has been there to help each other overcome this adversity, struggle, challenge we have been dealt to find that confidence to do that one thing we needed to do to feel that accomplishment. Continue to set a goal for yourself to find a person, young man, child, to help encourage in school, work, church, sports, whatever it may be to help gain the confidence they need to take that next step.
I said this quote on my last Q where I had to step up and fill-in on a day I don’t normally attend. “Once you learn to quit, it becomes a habit” – Vince Lombardi
Write that down somewhere where you can see it and have that phrase be your encouragement.
Wall Sits while teammate did 10 burpees
Mosey back to circle
2 sets of Iron Cross – Hold 2 Bricks in hands and lay on your 6 in a T with Hands and Feet at 6”
Name-O-Rama: Quattro, Sink-o, Doodle, Bunt, Woodstock, Semi, Toy Soldier, Fireplex, and T-Rex
Prayers – Lots of people’s feet, Fireplex’s family, and T-Rex’s family.