THE SCENE: 41F Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Hill Repeats:
Start at the bottom of JUCOmanjaro and sprint up to the first turn out. Its about halfway up. It’s 0.14 miles with a little less than 100ft of elevation.
Then slow mosey back down. The time to come back down should be double the time it took to go up.
Then Rinse and Repeat, until the hill had been conquered 10 times.
Cool Down was a 1 mile mosey.
Finally we got in some stretching: Downward Dog, Upward Dog, Pigeon, etc.
MARY/BOM/COT:
Joined in with the Boot Camp guys led by KickFlip.
COUNT-OFF & NAME-O-RAMA
Erector, Frenchie, Cosmo, Downhill, Uncle Rico, Alter Boy, Hydro, QIC-Archie
Category: JUCO
Juco 1500 II
THE SCENE: cold, dark and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct cherry picker, 10 ct Moroccan night club/little baby arm circles (sort of) get your CMU and mosey to the big lot
THA-THANG:
The 2nd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus. each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.
https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0
The JUCO 1500 will be repeated on 2019-12-18!
MARY:
N/A
FF & NAME-O-RAMA
21in attendance
CIRCLE OF TRUST/BOM:
I spoke briefly about the power of prayer and shared about how praying out loud and together very specifically about a situation has resulted in a very specific response. a few verses to support this are below.
James 5:16 New International Version (NIV)
16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.
Philippians 4:6 New International Version (NIV)
6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
This same workout will be repeated on Wednesday, December 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged
Running with the Ducks
THE SCENE: 38 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers
Side Straddle Hops
Baby Arm Circles
Tempo Squats
Tempo Merkins
THA-THANG:
Jog to the pond
At the pond, break up into 3 groups. Two groups will start at the same location and the 3rd group will start on the opposite side of the pond. The basis is a large Indian Run in groups.
Group 1 sprints towards Group 3. Meanwhile, Groups 2 and 3 start at the cones set up along the pond trail and do exercises at each cone. Once Group 1 catches Group 3, Group 3 then runs to catch Group 2… and so on.
- 10 Squats
- 10 Merkins
- 10 Lunges
- 10 Side Step Squats
- 10 American Hammers
- 10 Burpees
- (Repeat above)
Jog back to the AO. Along the way, stop in a parking lot and do the following:
- 40 Calf Raises
- Bernie midway
- Jog back to curb
- (Repeat above)
MARY:
Leg Crossovers and Burpees till 6:15
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Isaiah 54:10 – “For the mountains may depart and the hills may be removed, but my steadfast love shall not depart from you, and my convenient of peace shall not be removed”.
As we go through each day with distractions, sporting events, kids, work, trials and temptations, etc…. we can find ourselves at the end of the week exhausted and looking back we did not spend anytime growing in our faith with the Lord. Things will fade away, but have the reminder that God is a constant steadfast love that will never go away. Set time aside to build others up and grow your faith each week.
MOLESKIN:
Pray for Booster’s daughter.
ANNOUNCEMENTS:
JUCO: Rush – 1 Mile Cut Down
THE SCENE: 20ish with a nice arctic blast down the final straightaway at the track
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Running
THA-THANG:
1.5 mi warm up to HV track
1600m @ 5k pace or faster
400m float
1200m @ 10 sec faster
400m float
800m @ 10 sec faster
400m float
400m @ 90-95%
200m float
200m sprint
1.5 mile cool down back to AO
MARY:
None
COUNT-OFF & NAME-O-RAMA
6 HIMs brought some hot feet, QIC provided the hot hands
CIRCLE OF TRUST/BOM:
See Mermaid’s JUCO BB
Staying Warm at Juco
THE SCENE: Cold, 20 degrees with a slight wind making the wind chill somewhere in the teens.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All of the exercises for the day were picking to work big muscle groups, in an effort to stay warm. We tried a few new things, one of which was pretty challenging (Balls to the wall Indian Run means you hold plank for a really long time)! 3 rucked prior to the boot camp in an effort to be warm! 6 men did JUCO Rush. Props to Guardrail for riding his bike every week, in the rain and in the cold!
| 2 laps around the small parking lot (.25 miles) |
| Speed Skaters (5 each Leg) |
| El Capitan 5 each leg (deep lunge with both hands to the ground) |
| 20 Merkins OYO |
| 20 BBS OYO |
THA-THANG:
| Mosey to loading dock near CMU’s | |
| Count into 3 groups | |
| 3 stations | |
| at box (for lack of a better word), do calf raises 25L, 25R, 50 together | 100 |
| at loading dock do leg lifts while holding yourself off the ground | 20 |
| at designated area, Merkins/squats | 30 each |
| rinse and repeat x3 | |
| mosey to wall | |
| 20 squats OYO | |
| at wall perform wall squat indian run | |
| 30 BBS OYO | |
| 15 incline Merkins feet on wall | |
| BTW (Balls to the wall or as close as you are comfortable) indian run back | |
| El Capitan up hill behind wall to sophomore hill | |
| Speed Skaters (10 each Leg) | 20 |
| Mosey down | |
| Repeat x 3 | |
| Mosey Back to AO | |
MARY:
It was too cold to lay on the ground for some Mary! We took advantage of our time elsewhere today.
COUNT-OFF & NAME-O-RAMA
13 for boot camp and 6 for Juco Rush
CIRCLE OF TRUST/BOM:
How do you know the will of God?
Ephesians 4:25-32
Paul gives some guidelines on how we should act, ie things we should or should not do. Scripture defines how we should act so that through prayer we can be more in tune with God. If we don’t do the simple things listed in scripture., how can we expect big things from God?
MOLESKIN:
2 prayer requests:
Pool Boy is meeting with the Attorney today, it could be to finalize the divorce.
Curve ball has a colonoscopy coming up this week, pray that the prep day is “smooth”, and the the test reveals noting of concern.
ANNOUNCEMENTS:
Convergence coming up in early December at the Truck Stop.