Date: 2025-07-26

AO: scrooge

Q: Schnitzel

PAX: Schnitzel, Big Hurt, Big Worm, Pinto, Q-bert, Web

FNGs: None

COUNT: 6

CONDITIONS: “Sunny with a high of 75” – but really 80 degrees

WARMUP: – “Opening Act”

Music: “Eye of the Tiger” – Survivor

Exercises (IC):

– SSH x 25 OYO to the beat of the music

– Imperial Walkers x 15 OYO with music

– Arm Circles (forward/back) x 15

– Forward Claps x 15

– Overhead claps x 15

– Moroccan night clubs x 15

– Mosey around Hoppa’s yard

– Sally Down Squats – 3 minutes and 21 seconds of fun

THE THANG: “Main Event”

Song Set 1 – “Songs that Name You”

• Cha Cha Slide – Parking Lot Plank Drills

• Bear Crawl/Crab Walk – shuffle – “Can’t Stop” Red Hot Chili Peppers – every 4 spots switch moves (back is crawl bear/walk crab) – 2 Rounds

• Merkin/Big Boy flap jacks (3 counts, 3 rolls, 3 counts – “Thunderstruck” AC/DC

Mosey to field

Song Set 2 – “Field of Jams”

Lap circuits – used music to pace (“Uptown Funk” & “Lose Yourself”

• 1st base: 10 squats

• 2nd base: 10 merkins

• 3rd base: 10 Bonnie Blair’s (each leg)

• Home plate: 5 burpees

Mosey to block stack

Song Set 3 – “Cinder Block Rock”

Tunes – “Stronger” & “Enter Sandman”

Circuits (30 seconds rounds):

• CB Curls

• CB Overhead Press

• CB Swings

• CB Goblet Squats

• CB Chest Presses

• CB Cactus Jack Jump Squats

Song Set 4 – “Bar Chords”

Tunes – “Jump” – Van Halen

– Pull ups or leg raises every time they say jump

Mosey to Mary

MARY: “Encore”

Tunes – “Don’t stop believing” – Journey

– Flutter Kicks x 40 (double count)

– Freddy Mercurys x 40 (double count)

– LBC x 25

– LBC (on side – both sides) x 25

– American Hammers x 25

– Gas Pumpers x 25

– Pelvic Raises x 25

– Gravity Stretch – 15 count

ANNOUNCEMENTS:

– Hot Wing Ruck – moved to August 16th

– Grits for Gents – August 2nd

PRAYER REQUEST:

– Chris – Big Hurt’s co-worker – marital challenges with possible separation right after having a baby.

– Marriages for our PAX

– Those working in the heat – stay hydrated

BOM:

The Power of a Song

Just like a song can bring back memories or shift your energy, your actions can change someone’s day—or even their life. Be intentional. Be a rhythm of strength, love, and encouragement in your community.

MOLESKIN:

Truly value and appreciate my F3 brothers! You’re an inspiration and an encouragement to me. Spend some great time with family and friends!

It’s a brand new day! Let’s go get it!!