THE SCENE: Sub 20, I dunno. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 4-count x 25 IC
Jog across parking lot
High knees back
Jog across parking lot
Butt kicks back
Jog across parking lot
Side shuffle half each way back
Arm circles fwd/back 4-count x 15 each way IC
Michael Phelps
THA-THANG:
Tabata – 30 seconds on, 10 seconds rest
Curls
Line up for sprints
Curls, Jump Squats
Line up for sprints
Curls, Jump Squats, Merkins
Line up for sprints
Curls, Jump Squats, Merkins, BBS
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers, Bent Rows
Line up for sprints
MARY:
Tempo Peter Parkers 4-count x 15 IC
LBCs
COUNT-OFF & NAME-O-RAMA
10 Men.
CIRCLE OF TRUST/BOM:
“There is so much pain and suffering involved in physical challenges that it’s the best training to take command of your inner dialogue and this new-found mental strength and confidence you gain by continuing to push yourself physically will carry over to other aspects of your life. You will realize if you are underperforming in your physical challenges there is a good chance you are underperfoming at school and work too. The bottom line is that life is one big mind game. The only person you are playing against is yourself.” – David Goggins Can’t Hurt Me
MOLESKIN:
Surprisingly the dips were the worst part.
ANNOUNCEMENTS:
Bomb Shelter CSAUP Feb 9. That’s next Saturday. Make the HC and show up!
LOST IN THE BEARMUDA TRIANGLE
THE SCENE: Summer in Antarctica
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
GLOBAL WARMING – PAX maintaining Al Gore pose while shuffling around circle (rotating left and right after each exercise) while exercises were called and performed: Tempo Merkins (IC) x10, Tempo Squats (IC) x10, Plank Jacks x20 (OYO), SSH (IC) x10.
THA-THANG:
Mosey to campus side of large parking lot: 15 Merkins – Sprint to other side – 1 Burpee, Sprint back. Repeat until 5 burpees reached at opposite end. Mission Complete.
Mosey to triangle shaped median: WHAT THE HECK? PAX became “lost” in the Bearmuda Triangle – Bear Crawl one side of triangle, 3 Burpees. Bearcrawl second side, 6 Burpees. Lunge Walk third side, 9 Burpees. Polar Vortex drew us out of the triangle and set us back on course. We could have been lost forever….Mission Complete.
Mosey to Sophomore Hill: DORA – Partners complete Monkey Humpers x100, 6inch LBCs X200, SSH x300. Other partner Bernied up Sophomore Hill and performed 10 Diamond Merkins at top before heading back each time. Mission Complete.
PAX pondered and hypothesized why the Q was carrying around a Frisbee during the entire workout. Q then led PAX back to large parking lot – MYSTERY UNVEILED! FNG (born again as Ghost Rider) was instructed to throw the Frisbee as far as he could. PAX Lunge Walked to the Frisbee. Second throw – PAX bear crawled to the Frisbee. Third throw – PAX Burpee Broad Jumped to Frisbee. Completed 6 rounds total, crushing all three exercises twice. SO FUN ;).
Mosey back to AO.
MARY:
Calve Raises x100,
ABC’s – On 6 with feet off the ground throughout, PAX each draw out the Alphabet with legs, rotating legs with each letter, nice and big capital letters. Lots of suffering in silence.
Cash out with Flutter Kicks – (IC) x40
COUNT-OFF & NAME-O-RAMA
12 Strong including 1 FNG – Welcome Ghost Rider
CIRCLE OF TRUST/BOM:
Accountability – Not easy to embrace correction, but we should beg to be rebuked. If you don’t have someone in your life to help keep you accountable in your walk with Christ, find one. Treasure the sweet aroma of their hard words. As sinners, we all tend to dislike Godly correction but we need it. Often times, as the Bible states, the forces we are battling are not of this world.
Proverbs 25:12 – “Like a gold ring or an ornament of gold is a wise reprover to a listening ear” Proverbs 27:9 – “Oil and perfume make the heart glad, and the sweetness of a friend comes from his earnest counsel Proverbs 12:1 – “Whoever loves discipline loves knowledge, but he who hates reproof is stupid”
MOLESKIN:
ANNOUNCEMENTS:
CSAUP coming up
Bump n run on hump day
THE SCENE: 22 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
jog across the parking lot x 2, High knee skip x2, but kiss x2, monkey humpers x15 IC, Bac forward and reverse x 10 IC, 7’s at baby hill but more like 4’s…Monkey humpers at the bottom and burpess at the top. I wanted to get into the thang so I cut it short but it was a thigh burner as we Bernie sanders up the hill between exercises.
THA-THANG:
Bump n Run
- number off and split into 3 groups
- Group 1 started at Hairburner station. with each group, pax partnered up in 3s. one pax is pushing a plate across the parking lot to the other side. once they get to the other side, pax that is on that side pushes the plate back across to the 3rd pax. Whille the plate is being pushed back and forth, one side the pax is doing HR merkins and the other side is doing monkey humpers. Go back and forth like a relay until Group 3 bumps you
- Group 2 is at the pavalon doing 10 box jumps and 10 bench pull ups, AMRAP until group 1 bumps them to the next station
- Group 3 or the 3rd station is ABS. 10 LBC on the 4 ct IC and 10 Flutters on the 4ct IC. This is the station that sets the pace or the duration of each station. When they get get done, they run over to relieve the group at the next station, thus bumpin them off and sending them to the next station to bump that group.
- We got in about 3 rounds
MARY:
Flutter kicks by Hot tub IC
captain thor to 5:20
boat, canoe, catamaran with a sail
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
F3 is about making us as men better in all facets but we cant do it alone:
Ecclessiastes 4:9-1
Two are better than one, because they had a good reward for their labor. For if they fail, the one will lift up his fellow: but woe to him that is alone when he falleth, and hath not another to lift him up.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Give it away at the Wesley House tonight at 5 pm.
Karamazov!
THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Usual for me
SSH IC
Cherry Pickers IC
T Squat IC
T Merkin IC
OYO Stretching
THA-THANG:
Insert information about the workout.
- Mosey over to (Sophomore hill?) along the way we got some good livin in via flutter kicks
- DORA action (100 burpees, 200 merkins, 300 squats)
- Some more flutter kick and IC work in the parking lot next to sophomore hill
- Some suicide action a lil down the ways as well
MARY:
Actually did Mary at the AO this time
The highlight was Cheatsheet leading us in some IC Merkins…. those got me good
CIRCLE OF TRUST/BOM:
Karamazov!
A short quote from The Brothers Karamazov from Dmitri
“… I mean that’s where the trouble lies, for all the world is an enigma! And whenever I’ve occasion to wallow in the very deepest ignominy of lust (and that’s all I’ve occasion to do), I’ve always read that poem about Ceres and man. Has it set me on the right road again? Never! Because I’m a Karamazov! Because if I throw myself into the abyss I do it straight, head first and heels last, and am even glad that I’ve fallen in such a degrading posture and consider it flattering to myself.”
Interesting note, apparently there is a suggestion in the text that the name Karamazov is associated with another surname which translates to “black smear”
Dmitri is one of three brothers in the story who is a scoundrel that makes trouble constantly. This quote is a good summary of the conversation he has with his brother Alyosha. What struck me about this conversation and this quote particularly is the nature of Dmitri’s reaction to his realization that there are undesirable parts of him (perhaps necessarily so given it being suggested that he is born with them… I am sure there is plenty to be said of the symbolism here) More practically, I must ask myself what is my reaction to my confrontation with the pathological parts of my personality. I decided to share one with the group.
I have a complex relationship with both of my parents. Although there is little explicit conflict (arguing, overt petty actions taken, passive aggresiveness etc), if I am being honest with myself, there is some degree of resentment. The causes and the degree to which I bear it, I am not sure. What I do know is that I am responsible for this and cannot ignore it or accept it (like Dmitri). It is something to be recognized and wrestled with.
Side note: Chaco recommended Steinbeck’s East of Eden after the Q. I highly recommend it to everyone. It is a great read.
MOLESKIN:
ANNOUNCEMENTS:
Snowpocageddonlypse
THE SCENE: Plenty of gloom. Rain and 30s, temp steadily dropping.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Mountain Parkers x15 IC
Tempo Merkins x10 IC
One-hand 6-count Body Builders (skip the pushup) x5 IC (each arm)
Ice Skaters x20 each leg OYO
Hindurkins x10 IC
Mosey back to my car because I forgot to take my wallet out of my pocket
THA-THANG:
Mosey to the base of the Matterhorn, circle up for 15x Tempo Squats IC, continue to the Pavalon
Escalator style circuit:
20 Merkins
20 Mountain Climbers
20 Squat Rolls
20 V-ups
20 Travoltas
20 Crabettes
When done, make one lap around the Pavalon doing full step-ups (watch your head!) on the picnic table benches. Left leg on the out, right leg on return.
Repeat circuit, dropping the Crabettes. Another pavalon lap, this time Groucho-walking one leg on the benches.
R&R until done, mosey back to the AO through the big wet flakes of snow.
MARY:
30x 4-count LBCs (well, Mayberry did half-Imperial Walkers holding an umbrella), enjoy the view of the falling snow!
COUNT-OFF & NAME-O-RAMA
6 PAX braved the Snowpocageddonlypse to get better this morning. Welcome back Unibrau, and congrats on the new job!
CIRCLE OF TRUST/BOM:
Isn’t it “funny” how God often brings opposites together and makes them spouses? Sometimes those differences are just that – differences that are neither bad nor good, and we learn to live and love despite them. Sometimes those differences are things that God uses to highlight something in your heart that needs to change. I have a tendency to snap judgment about people that I don’t know, with very little compassion. That guy pulling a U-turn around the median? What a moron… He should learn to drive. The guy on the news that hit a telephone pole at 100mph? Deserved it. But once I get to know someone, and they have a face and a name, I tend to give them the benefit of the doubt. My wife, on the other hand, lets me know that my snap judgements are unacceptable behavior. She has that compassion for the nameless, faceless person that I lack. But, in contrast, she has the tendency to fear the worst about the motivations of the behavior of people that she knows and loves. So take a look at yourself… If you’re like either of us, ask God to work on your heart, to give you compassion for those you don’t know, and trust and grace for those you do.
MOLESKIN:
I was definitely hoping for a bit more white and less wet, but any day that starts with HIMs like these is a great one.
ANNOUNCEMENTS:
Alcoa CSAUP on 2/9! Check GroupMe for more info.