Fitness. Fellowship. Faith.
Founding AO
The Scene: Mid 50’s great morning
The Thang:
5:30 COT
Mosey to Playground-
Mosey to Baseball Field
4 corners
Mosey back to Parking Lot
Count-O-Rama: 40
Name-O-Rama
BOM: Be joyful in your waiting and be present
F3 Welcome & Disclaimer
Workout:
Warm-up
Cherry Pickers x 15
Side Straddle Hop x 30
Shoulder Taps x 15 (4 count)
Squats x 20
Baby Arm Circles
Merkins x 15 (4 count)
Mosey to pavilion
3 stations-3 groups (2 rotations)
1st station: this group will set the tone 75 calf raises on stairs/10 burpies and then move to the 2nd station
2nd station: pavilion bench pull-ups/wall sit until releaved by 1st group
3rd station: dugout pull-ups x 12/Carolina Drydocks until releaved
Mosey toward Cardiac to bank behind baseball outfield
11’s—-bear crawl up, crabwalk down/wide grip merkins at bottom and diamond merkins on top
Mosey to Cardiac hill
Devin Hester to first turn and sprint to top
50 triceps dips on benches
Mosey to CMU pile
Partner up and do 20 blockies alternating reps with partner
Run to bottom of hill; Devon Hester to gate and run back to CMU pile
Repeat
Scissor Kicks x 30 (4 count)
Circle of Trust
BOM: Embrace challenges/pray continually/seek God’s wisdom
James 1:2-4
I Thessalonians 5:16
THE SCENE
60 and dreary
Welcome & Disclaimer
THE THANG
COP
– SSH x30 IC
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x10 OYO
– Squats x20 IC
– Burpees x8 OYO
– ?? x10 IC
– Burpees x6 OYO
Mosey to far side of the Asylum. Divide into two groups. Group 1 with Proton, Group 2 with Cap’n
Group 1
Strength Sprints
Starting at the orange cone:
– 20 Narrow Squats
– Run to 1st cone, x15 4ct Mountain Climbers
– Burpee broad jump to 2nd cone, x15 Dry Docks
– Alligator crawl to 3rd cone, x15 Ranger Merkins
– Lunge to 4th cone, do x10 Iron Mikes
– Run back to start
Rinse and repeat, AMRAP in 10 min
Now it’s on to Grinders…
Grinders
Partner up with Battle Buddy.
Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope. Switch.
Each round increase by 2 reps until each man does a total of 20 reps. Three rounds:
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (each legs = 1 rep)
– Rd 3 = BBS
Rinse and repeat, AMRAP in 10 min
Group 2
Asylum 56
Run to the top of the hill stopping at each cone to do the following exercises adding 2 reps each cone (2, 4, 6, 8, 10, 12, 14 = 56):
– Burpees
– Wide Merkins
– Froggy Squats
– American Hammers
Rinse and repeat, AMRAP in 10 min
Now it’s on to No Pain, No Gain…
No Pain No Gain
Start at the same start point as Asylum 56.
Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position. Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints back. Battle Buddy 2 then performs the progression. Progression is both men run to 1st cone, then 2nd cone, then 3rd cone, then back down, 2nd cone, and 1st cone (modify as needed for time)
– 1st cone = 5 Burpees
– 2nd cone = 10 Burpees
– 3rd cone = 15 Burpees
Rinse and repeat, AMRAP in 10 min
After each group completes the first two routines, switch places. Both groups will complete all four stations.
Once all four stations are complete, mosey to the SP.
MARY
Flutter Kicks 4ct x25 IC
Side Crunches x20 IC each side IC
Flutter Kicks 4ct x25 IC
Alternate Superman Arm Raises 4ct x15 IC
ATMs
COT
Number off and Name-O-Rama (24 PAX)
BOM
HIMS are overcomers…Finish Strong!
GORUCK Cadre – “I don’t care what you can do when you’re fresh, I want to see what you can do when your smoked!”
Today our goal was to give 100% from start to finish. As fatigue sets in it can be easy to let up, that exactly when it’s time to turn it up. Studies have shown that your brain begins to tell your body to pull back when you are at 40% capacity…40%! If you give up when your body begins to tell you to you will miss out knowing exactly what you can really do. You have it in you, you just have to dig deep and KEEP GOING!
The physical gives us insight into the spiritual. The spiritual concept is the idea of living as an overcomer. The Greek word most often translated “overcomer” stems from the word nike which, according to Strong’s Concordance, means “to carry off the victory. The verb implies a battle.” The Bible teaches Christians to recognize that the world is a battleground, not a playground.
James 1:2-4
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.
Romans 8:35-39
Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword? As it is written, “For your sake xwe are being killed all the day long; we are regarded as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.
MOLESKIN
There was a severe weather warning, but were able to get out and do some work before a drop fell from the sky. Everyone gave it 100%, it was a great morning with great men. AYE!
The scene : Pretty Dang nice out!
The Theme: Embrace the suck
THE THANG
COP
Ratchet Effect x3
Hill Billys
Sumo squats x20
Narrow Squats x20
Mountain merkins x10
Surfees x10
MOSEY to the Playground for Leg ups/quad blasters 3 sets each leg x30
Mosey to the PAVALON for bench pull ups. while others are hanging leg/ab execersise in the dug out. Rinse and repeat 4 times x20 reps
Mosey back to the AO for Doracides.
100 merkins, 200 LBC, 300 squats P1 does reps while other does suicides with increaing burpees at each cone
Circle up for PAX choice. CONES OR MUSIC! Pax chose music. I get Knocked down. Do a burpee everytime the song says I get knoecked down, SSH between. TOtal of about 32 burps
BOM
As Shakespear once said “Let thee embrace me, sour adversity, for wise men say it is the wisest course” = Embrace the Suck. Get out there and challenge yourself and push your self so you can change yourself for the better.
The Scene: perfect conditions – 65 degrees, overcast
The Thang:
5:30 COP – 7 min
Mosey to Cardiac “50’s” (5 Burpees/10 Mercan’s/15 Jump Squats/20 Dips)
Beginning at the bottom, perform 5 burpees, then at each turn perform the next exercise. Rinse and repeat for a total of 5 times up the hill. On the 6th hill, backpedal to the first turn then sprint the remaining hill. Hold Al Gore’s until everyone finishes at the top.
Mosey to parking lot – rotate with battle buddy
One man backpedals the hill while the other performs Lunge, Lunge, Squat. Trade when the hill runner returns.
Next exercise: Sharks and Minnows
Next exercise: abs
Romans 12: 1-6
BEING INTENTIONAL
So here’s what I want you to do, God helping you: Take your everyday, ordinary life – your sleeping, eating, going-to-work, and walking-around life – and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out.
So much of life can be just going through the motions. We need to be intentional in the things we do. Whether it’s a theme like forgiveness, which the Lord has put in my life lately, or the way you treat your wife, kids, co-workers, etc. Let’s be intentional in our deeds and actions this week.