The Catalyst hearty faithful who lacked the liberty for a trip to the F3 Super Bowl gathered instead for a schoolyard fight with this peacemaking Friar.
In the spirit of Bruce Dickinson and his operatic heavy metal vibrato, the PAX did indeed Run T(hr)o(ugh) The Hills en route to the schoolyard tucked away in the nearby hollow.
Then, we proceeded to mimic another front-man, he of the iconic heavy rock band, Van Halen. Mr Roth was known in the salad days of the 80s for his high-flying stage theatrics, particularly as they punctuated the radio-ready, “Jump.” So RUN we did, and also JUMP. And some other stuff too.
3rd Bass made the setlist, Ratt and also REM (though, sadly, without actual sonic accompaniment). So, here we go.
RUN THROUGH THE HILLS
Backward Indian Run
Stop1: Std Mericans x10
Forward Indian Run
Stop 2: Wide grip x10
Sprint to Next Intersection
Stop3: Std Mericans x10
Backward Indian Run
Stop 4: burpees x15
DAVID LEE ROTHS
Box jumps x20
Decline Wall Plank Reverse flutters x20
Box jumps x20
Decline Wall Plank donkey kicks x20
LBCs x25
Box jumps x25
Decline Wall Plank Reverse flutters x20
Box jumps x25
WWII sit-ups x20
Decline Wall plank –> 90 seconds
THREE THE HARD WAY
G1. Track run x2 / x1 round 2
G2. Pull-ups AMRAP rotate sets of 10 / x5 round 2
G3. Squats AMRAP
And Rotate…2 rounds
ROUND AND ROUND
PAX circle up
One sprints the circle carrying a soccer ball rugby style, while the rest do squats
Hand off to next man
Repeat around the circle
DEAD LETTER OFFICE
Run home / Mericans x10 each left-hand mailbox
MARY
American Hammers x30
Done.
- F3Raleigh Convergence & Flag Football – April 18th Do it.
- No Catalyst on 4/18
- F3 Dads April 25th Do it.
Prayers for Peach Pit’s Dad, going in for quad bypass on Tuesday AM. For others as well.
YHC shared the reminder that the mission of F3 is invigorating male leadership. Titus 1:1 says that “knowledge of the truth…leads to godliness.” We are strengthened as leaders as we take in God’s truth. That’s 3rdF. That’s where leadership emerges.
