Date: 2026-03-03
AO: Dark Room
Q: Dumpster ,
PAX: Beaker, Manhole, Toto, Flower Boy, Framed, Dumpster
FNGs: None
COUNT: 6
WOR:
Follow the Leader to music
Danger zone
Imperial Walkers
Toy Soldiers
SSH
Mountain Climbers
Arm Circles
OYO Stretching
The Thang:
California Dreamin’
Lunges along curb & back
Do 20 Merkins, Repeat
Mosey to end of curb
Born To Be Wild
Squats in a line and pass ball overhead- when ball gets to the last person then side shuffle to second light post and back – Repeat
Mosey to PoopHouse
Wonderwall
Wall sit and pass ball
Squats and pass ball
Sit ups and pass ball
Mosey over to shop/gazebo & line up
I Won’t Back Down
5 burpees
Broad jump to tree & broad jump back
Repeat
Africa
Bench Presses on verses
Squats on chorus “it’s gonna take a lot”
Calf raises on bridge
All the Small Things
Crunchy Frogs – 1 min
Box Cutters – 1 min
Suddenly I See
Raggedy Andys on verse
Step ups on chorus-“suddenly I see…”
Boulevard of Broken Dreams
Imperial walkers on verses
Mountain Climbers on chorus “My shadow…”
Hey There Delilah
Dips
Seal claps on Chorus “Oh it’s what you…”
Moleskine:
Depression is tough… life events, news, weather, chemical imbalance, and other things affect our mental health.
I’ve had bouts of depression or dysthymia off and on the past several years… negative thoughts, spiraling down, leading to low motivation, lack of energy, avoidance of things. Last May, I felt depressed and didn’t come to F3 for a whole month. I started up on medication again… started doing things, feeling better, gained more confidence, and it helped that I had my sisters to talk with, my wife, and a few friends who listened and cared. If you know someone who is depressed reach out to them and be present and listen… and if you are depressed – reach out to people you trust… safe people who will listen and try and help.
COT: Silence and short prayer of gratitude for Fitness, Fellowship, and Faith
Tags: Dark Room, Beaker, Manhole, Toto, Flower Boy, Framed, Dumpster
F3 Wheaton 