F3 Workout 3.8.2023 – 1st Town
Warmup VQ (Rooster)
Side Straddle Hops (20 reps)
WindMills – 20 Reps
Moroccan Night Club – 20 Reps
Mercans(10 reps) – 1st Rep Lean Left and Right in middle of Mercan)
Hip Circles – 10 each direction
Flutter Kicks – 20 reps
Mosey around Parking Lot
Tip Toe Squats
Running Leg Kicks
Dips – 30 Reps OYO
Wojo Squats(20 OYO) – slap pavement
Indian Run – front person steps aside and does 15 merkins then sprints to the back of the line
ATMs – 15 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Fast Merkins
3rd F
ANGER – Ways to deal with Anger, hold them in or let them out. I heard in a homily a few weeks back the following questions:
How much anger do you have in your heart on a scale of 1-5?
Who are the people you are tempted to get angry at?
Is there anyone you find yourself calling names that you can’t or shouldn’t say in Church?
With whom do you just need to clean up some hurt feelings?
With whom do you need to reconcile? What percentage of that problem is your responsibility and what do you need to own?
What are your thoughts on the difference between forgiveness and reconciliation?
I used to hold in my anger and feelings which beat me up and lead to feelings towards people that lead down a dark path. I have made a commitment in 2023 to change that. In Proverbs 4:23 it tells us to “Above all else guard your heart, for from it flows the well-spring of life”. If there is anger in your heart, do your best to have it washed clean and filled with love and compassion.
20 Plank Jacks
20 Crab Jacks
15 Dips by each HIM in Circle while others hold Dip Form until First HIM Completes Set
50 LBCs, 25 E2Ks, and 15 Big Boys
Name-o-Rama – Mr. Mom, Rooster, Looney Tunes, Gee Eye, WildWing, T-Rex on Q.