• When: 2018-07-10
  • QIC: Katniss
  • The PAX: Brainiac, Ebert, Icarus, Deadstick(R), Katniss (QIC)

Double block work

Conditions cooler 73F clear


Pledge of Allegiance

COT , pray it up.

The Thang,

Go to block pile and each person gets two blocks.

Farmers carry and stop for warm up exercises

Ssh 20 4ct IC


TTT slow and fully erect with hand claps behind back 10 4ct

Michael Phelps 10 4ct

Bear crawl / crawl bear blueberry hill (to the song) 2blocks one in each hand.

Sit-ups with feet in block and other block behind head for triceps 11s fashion.

Cheat press on back 11s and chest press hold crunches

Overhead press with 1 block while performing step-ups on block 10 each leg

Plank rows one block each hand 20 xs left to right

Merkins on blocks 10 one each hand .

Run lap around bus loop.

Jump squats up onto blocks then back down to ground squat on ground and on blocks. Blocks close(touching) then jump squat down into wide squat 1 cycle = 1 rep. 10 reps.

Plank both hands on one block. But the other block between your feet long ways. Then Place one foot on block other foot hovers in the air next to it. Bring free leg knee to chest up underneath you then take it back to straight position lifting upward into hip extension 10 each leg.

Shoulder shrugs in the farmers carry position and Calf raises 2 blocks 11s

Uneven merkins foot on block and hand on other block 10 each side

Plank on blocks . Feet on block hands on block and……
Hands down to ground then up on block either at same time or one at a time (think hydraulics) 10 2ct

Farmers carry blocks to block pile.


Count O Rama

Name O Rama


F3Detention next tues special workout B. Sox and his dad F3 Blue Rhino lead wo

Stomp the swamp 7/25(?)

Christmas in july at The Stand

Carolina Reaper this weekend

Cheech 10k

Sweet baby O 5k


Prayer requests

F3Gump and FiA SeamRipper, family loss of Son.

6FT Under

Icarus mom medical

Katniss, father in law and brother in law


pray us out.

Sometimes I  feel boastful of the things F3 has prepared me to do. I should not be proud but humble for no matter how far I run or how many exercises I do I will fail . Ultimately my body and yours will fail. Be humble.

Matthew 18:4 (NKJV) 4 Therefore whoever humbles himself as this little child is the greatest in the kingdom of heaven.

Who will be the greatest in the kingdom of heaven?

This is a question that the disciples asked Jesus. They were trying to figure out which of them would be the greatest.

Wow! When Jesus heard their question, He wasted no time in putting them in their places and setting the record straight!

Jesus had them bring a small child to Him. He told the disciples that whoever humbles themselves like a little child will be the greatest in the kingdom of heaven. This was definitely not what they had expected to hear.

God and man think differently. Man looks at outward things, while God looks at inward things.

We see accomplishments, while God sees our heart and its motives.

Humility is a hard thing for many of us. We have a tough time getting past our own skills, talents and accomplishments. But we need to remember that it was God himself who gave us those very same skills and talents!

Without Him, we can do nothing.

John 15:5 (NKJV) 5 “I am the vine, you are the branches. He who abides in Me, and I in him, bears much fruit; for without Me you can do nothing.

It’s important that we keep God first. He will teach us to be humble in everything that we do.

Shared via Pastor Curt & Pastor Ellie Seven Seas Ministries 

Your brother,