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- Welcome – slight chill @ 43 degrees – clear skys – Moon sliver in the sky.
- Warmup:
- 10 SSH, 10 Tempo Merkins, 10 Tempo Iron Mikes
- Mosey to High School Entrance – 10 Monkey Humpers, 10 Pickle Pounders
- Mosey to All Saints Entrance – 10 Smurf Jacks
- Side Hops (both directions) , Kereokee towards CMU Pile, Bernie to CMU Pile
- Workout:
- Every Minute on the Minute workout for 40 minutes – then take a 20 second rest at end of each minute.
- During that 20 seconds do a “Chipper Switch” where teams of two trade off doing CMU plaster chipping for the next minute (they were given hammer and chizels) – To become a Chipper or sweeper you had to do 10 Burpees to start.
- The rest of the HIMs cary as fast as they can CMU’s out to a counting “Grid” of 10 rows by 10 columns.
- We moved 216 blocks between the seven of us (roughly 30 CMU’s each) and changed a very messy CMU pile into nice and neat CMU pile.
- The theme was – that we were rolling away the stone from the Tomb to see if Jesus was in the tomb – Alas – He was not there – so we cleaned up the tomb and left it nicer than when we found it.
- At the 10 Minute Mark we added 1 Blockee to each CMU drop off.
- Wrap Up
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- At 6:03 we started re-stacking all 216 blocks back into a neat pile. We went over a little in time but were very grateful that Jesus was not in the tomb.
- “Galations 2:20 I have been crucified with Christ [in Him I have shared His crucifixion]; it is no longer I who live, but Christ (the Messiah) lives in me; and the life I now live in the body I live by faith in (by adherence to and reliance on and complete trust in) the Son of God, Who loved me and gave Himself up for me.
- To me this is a great faith & gospel summary verse – Go out and live by faith today! Christ is in you!
- Welcome: 45 degrees.
- Warmup:
- SSH, Cherry Pickers, Circle Bear Crawl, reverse bear crawl, crab walk, reverse crab walk, lunge, bernie.
- Workout:
- 50 dips & 10 Hand Stand Pushups at the cone beginning then
- Bernie to first cone
- Crab walk to next cone
- Reverse Crab Walk to next cone
- Lunge to next cone
- Inchworm to next cone
- Bernie to next cone
- Teams of two – Sprint to next cone
- Bear Crawl to next cone
- Reverse Bear Crawl to next cone
- Broad Jump to next cone
- Lunge to next cone.
- Mosey back to beginning.
- Repeat the above loop around the cone parking lot but then add in some stationary exercises (25 4ct flutter kicks, 25 LBCs, 25 Big boys, 25 Parker Climbers 4ct)
- Then repeat the above loop around the cones with the CMU.
- This workout was going to shape into a nice loop around the parking lot, which would have been a sort of triangle – hense the name “Bermuda Triangle” , however they started construction on site and so our triangle morphed into a pretty ugly shape..
- Wrap-up:
- Verse of the Day from the Bible App ” Ephesians 4:31 Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tender-hearted, forgiving each other, just as God in Christ also has forgiven you.”
- Welcome: 29 degrees – Good thing it’s free and clear!
- Warmup:
- ssh
- cherry pickers
- 5 burpees
- 1 burpee per shamrock to the Football field (30 ish burpees)
- 25 yard mosey @ 25 % effort
- 50 yard run @ 50 % effort
- 75 yard sprint @ 75 % effort
- 100 yard sprint @ 100% effort
- Workout:
- The Shamrock Jailbreak Tour:
- Random HIM, pick a random card from the deck. Jailbreak to the location printed on the card and do the exercise printed on the card. Someone give a 30 rest count.
- Repeat
- Of the 18 cards to choose from we chose:
- @ Football field Entrance Do: 20 Wear Wolves
- @ Pull Up bars Do: 20 Pullups
- @ Football Field do: 2 Lengths of Bernies
- @ Valley of Death Do: 3 hill to hill climbs
- @ Football Stadium do: 5 Bleachers (top to bottom – touch railing)
- @ Catholic High School Main Entrance Overhang Do: 25 Burpees
- @ AO Home Base do: Bear crawl across parking lot twice
- Warm Down:
- 25 Freddy Mercuries
- 25 Flutter Kicks
- 5 Leg lifts
- 10 Gas Pumps
- 10 Captain Thors
- Wrap-up:
- What @ Shamrock 5:30am — rumors of bears roaming about.
- Welcome: All free – All the time
- Warmup:
- 20 SSH
- 10 Slow Werewolves
- 10 very slow tempo – Peter Parkers
- 10 very slow – good quality – “official” Iron Mikes
- 10 very slow Rainbow Drops
- 10 very slow Cherry Pickers
- 10 slow Tennessee Rockin Chairs
- 10 very slow – deep squat – Imperial Squat Walkers
- 10 very slow to fast – Windmills
- Workout:
- Part 1: Bear Crawl Chain gang:
- 90 seconds running, 30 seconds bear crawl, 30 seconds rest – Taking turns.
- Everyone in a single file line. The head of the line HIM decides where to run to for 90 seconds (Any direction).
- That same HIM then leads the group in bear crawling wherever for 30 seconds.
- Then we rest for 30 seconds as the HIM in the back of the line comes to the front for their turn.
- Rinse and Repeat.
- Bonus’ given to the craziest bear crawl path taken. Started in bleachers – and then went down hill and off the reservation from there. Good thing God was in control – cause I sure wasn’t. #hearding-cats
- Part 2: CMU Pile Sprint Cleanup
- As fast as possible in 4 minutes deconstruct the CMU pile with an eye towards neat re-stacking.
- Then take the next 4 minutes to neatly restack them and clean up plaster.
- Warm-down
- 20 Captain Thors
- Revers the Warmup (Windmils, Squat walkers, rockin chairs, cherry pickers)
- 10 Captain Thors
- Rainbow drops, Iron Mikes, Peter Parkers, … and that’s time.
- Wrap Up
- Discipline over motivation. Will over feelings. Quality over quantity. You come here not cause you feel like it. You come because your will and discipline overpower the feeling to stay in bed. Reminded the men today to go out and strive for Quality over quantity. Sure we only did 10 reps of these exercises, but we did them with excellent form and slow – they had good quality and that provided a great workout. Quality builds stronger muscles, more flexible muscles, more agility, more balance. Push and strive for quality today gentlemen.
- What: Today in 34 degrees of pre-dawn darkness, 10 Men came out to share some traveling exercises.
- Where: Catholic High School of Knoxville – Area of Operation name Shamrock.
- Welcome: Always totally free, we are not professionals. Be careful – it’s dark – we tired & sleepy. We’re here to wake up!
- Warmup:
- 30 Side Straddle Hops, 30 Merkins, 30 Squat Jumps, 30 Mountain Climbers,
- For 30 seconds think of your favorite spot on Campus
- Workout: 30 for 30
- Part 1:
- We stay in a single file line the whole time. Running and doing exercises in a line.
- The person at the head of the line decides where we will run to for 30 seconds. We stop at 30 seconds regardless of if we get to where he wanted to get. When we stop, we do 30 repetitions of the exercise of his choosing. Then he goes the back of the line. We repeat this process until 6:00 am.
- Part 2:
- At 6:00 am we mosey to the Cement Unit pile on campus and clean up the pile.
- First we unload & dis-assemble the sloppy pile into a flat (1 level high) grid of blocks in the Parking lot – We do this for 5 minutes.
- Next we take 5 minutes to assemble and VERY neatly stack the blocks we dis-assembled. If the new neat block pile does not meet our cleanliness standards then we all do 100 burpees. Luckily the pile was very neat.
- Run back to Area of Operation home base – unfortunately they broke formation on the way back and received a 10 burpee penalty.
- Jenner one the “Best location & exercise” vote and did not have to do the 30 burpees the rest of us had to do as a wrap-up.
- Wrap-up
- Today in 34 degrees of pre-dawn darkness, 10 Men came out to share some traveling exercises – and organize some blocks.
- I encourage you today to go out there and Give, Protect, and Create. If our evil enemy wants to Steel Kill and destroy, and I am sick and tired of the enemy, and I recognize the Good vs. Evil war we are already in, then I’d like to make some serious advances on the battle-front by doing direct things that are opposite of what the enemy does. So go instead of Steeling – go out and Give today – Flex that giving muscle – it will get stronger. Instead of Killing life – go out and protect a life (or create a life :), give money to a pro-life cause, go be a foster parent or big brother, protect our youth in some caring way – Nurture life in some way. Instead of Destroying something – go out and use that creative brain and muscle that God has given you and create something – build something – design something. Make advances for our Kingdom, God’s Kingdom!
