- Welcome & Warning:
- Despite this being a totally Free workout, we are Amateurs and so are you – so take heed – be ware. workout, zit, zot, ping pong..zap zork — dang it’s early.
- Why am I up again? Oh, yeah, to get Total Muscle Failure & Total Cardio Exhaustion….
- Warm Up
- Super slow and long cherry pickers…
- A little Burpee + increasing 1,2,3,4,5 merkin additions practice
- aaaaannnd onto the Beatdown.
- Workout (Total Muscle Failure + Total Cardio Exhaustion )
- Start at left side of far corner of football field. Do
- 1 Burpee
- 1 Burpee with two merkins
- 1 Burpee with three merkins
- 1 Burpee with four merkins
- 1 Burpee with five merkins
- Run down the line to the next 5 yard marker and do the same 5 excercises above. Then run directly across the field on the 5 yard line and repeat all the above until you reach the end of the field. (break up into criss crossing teams if we have enough people 10 or more).
- We made it to the 50 yard line for a total of 55 Burpees and 110 Merkins. Then we ran the same pattern zig zagging accross the field to the end zone.
- At the locker room wall
- With back to wall, walk your feet up the wall. Hold a handstand for 10 seconds.
- Repeat 4 times.
- Start at left side of far corner of football field. Do
- Warm Down
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- Leg Lift ring of fire ( tight HIM circle legs facing out – hold a leg lift as successive HIMs run around the circle and thrown down the lifted legs)
- Wrap Up
- We need to strengthen our second F. Fellowship. We went around the circle and announced our real name and shared a tid-bit about each other that the others probably didn’t know. Some shared prayer requests, some shared how they got their F3 name. Norm, Daniel, Chris, Nathan, Barry, Matt, Jake, Dan, Bradly, Brad, Joshua. We learned about swimming, going to med school, fainting, lots of kids, and all sorts of good stories. Love you guys! Thanks for comin out and bringing light into the darkness.
Category: Shamrock
Head to Head Competition
THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| tempo merks |
| tempo squats |
| baby arm circles |
| cherry pickers |
| quad stretch |
| arm stretch |
THA-THANG:
| Break into 2-4 teams depending on how many PAX show up. | |||||
| Competition | |||||
| max reps on each. | |||||
| 1 | Planks | ||||
| 2 | Hand release Merkins | ||||
| 3 | 100’s at the track, may have to run heats with a winner’s and loser’s bracket | ||||
| 4 | Big Boys | ||||
| 5 | Wall Squats | ||||
We broke into 2 teams. Team 2 beat team 1 by a score of 23-7. Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:
ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL
Four Corners @ Shamrock
- Welcome: All are welcome – those who come are awesome! Welcome to the Jungle! I’m not a professional, but neither are you, so lets go have some fun! By the way, it was a perfect 70 degrees this morning.
- Warmup:
- Merkin to chest – Arm shake
- Squat with leg shake
- First Corner of parking lot :25 Merkins
- Second Corner of parking lot :50 LBCs
- Third Corner of parking lot: 75 Squats
- Fourth Corner of parking lot: 100 SSH
- Workout:
- Repeat the warmup for every parking lot on campus.
- We ended up doing 500 SSH, 375 Squats, 250 LBCs, and 125 Merkins. (we did throw in some CMU exercises for good measure too).
- Warmdown:
- 50 Freddy Mercuries
- 25 Hello Dollys
- 25 Scissor Kicks
- Leg Lift Holds
- Ring of Leg Fire
- Wrapup:
- Fruity Goals: Bored? Need direction? Need a goal? Pratice fruit! Love, Joy, Peace, Patience, Kindness, Goodness, faithfulness, Gentlness, Self-Control. Sounds silly to Practice fruit. But do it. Pick one today, add a little focus to your goal. Write it on your hand. Write it on a sticky. Nudge yourself in that direction today. Put effort into that thing. Be intentional about it. Go outside your comfort zone. The reality is that it is difficult and you will fail if it’s just you trying. So before you start on your chosen fruit of the day, ask God to nudge you in that direction. Ask Him to fill you with more of it today. Ask Him for help in exercising that new muscle. You are His and He is yours. Partner with God and His Holy Spirit today in practicing fruit. At the end of the day – review your Fruity Goal. How was your nudging? How did God do as a partner? Share how it went with someone or write it down. Now repeat that every day. 🙂
- But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [a]belong to Christ Jesus crucified the flesh with its passions and desires.
- But what happens when we live God’s way? He brings gifts into our lives, much the same way that fruit appears in an orchard—things like affection for others, exuberance about life, serenity. We develop a willingness to stick with things, a sense of compassion in the heart, and a conviction that a basic holiness permeates things and people. We find ourselves involved in loyal commitments, not needing to force our way in life, able to marshal and direct our energies wisely.
- Announcements
“I’m curious about the chicken, eating the rock.”
The Scene
Beautiful morning for some 1st F
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Seal Claps
Imperial Walkers
10 count squats
Tempo Merkins
SSH stopped counting at 5 and went to 22 everyone did not stop together so we did 3 burpees.
Mountain Climbers
Tha-Thang
Moseyed around and then back to where we started the warm-up and grabbed two rocks each from the retention ponds area
Between each exercise, we bear crawled up the railroad tie stairs, Bernie the parking lot to the light pole and jogged back to our rocks and planked or hollow body holds for the 6.
25 Skier swings
20 Shoulder press
15 Triangles
10 Rock Pass Through Lunges (Pass through each leg was 1 rep)
5 burpees over the rock (back and forth was 1 rep)
Mosey to Racketball Club Way climb and setup for some DORA 123
100 Squats
200 BBS with legs flat on the ground
300 SSH
Partner 2 ran up Raquetball Club Way at a distance chose by Corona Weight (about half way up the climb)
Mosey back to the AO with a detour through the small retention bond at the school entrance and a quick stop for a 7’s session
1 Skater Hop (Side to side was 1 rep)
6 merkins at the middle light pole
2 Skater hopes (side to side was 1 rep)
5 merkins at the middle light pole
….. You get the idea
We had enough time for a fellowship mosey to the AO and time was called 30 seconds past 6:15
Mary
No time but we did plenty of BBS as a group
COUNT-OFF & NAME-O-RAMA
17 HIM including 1 FNG welcome Highlander
COT/BOM
Some words were spoken about honoring others in your life.
Honor says “Where do I position myself to bring the best out of you,” not “What do I expect you to do for me”.
“To show honor to someone is grace in action. Be excellent at handing out pockets of grace as people learn and grow, particularly when mistakes happen.”
“Honor is not about a person’s performance but their value in the image of God.”
*all stolen from the Called to Influence devotion in The Bible app
MOLESKIN:
ANNOUNCEMENTS:
Shamrock – Clock_Merk
THE SCENE: 65 cool temps, but lots of sweat inducing humidity
F3 WELCOME & DISCLAIMER yup
WARM-O-RAMA:
Side Straddle Hops 20-4 count
5 Merkins
Cherry Pickers: 5 (on #5 Mermaid released an impressive amount of stomach tension)
10 Merkins
Tie Fighters
15 Merkins
High knees – about 30 seconds while we awkwardly smiled at each other
20 Merkins
THA-THANG:
Mosey to pull up bars
1 rule: If you are not doing pull ups….you are doing smurf jacks or mountain climbers. Go for about 10 minutes.
Mosey to the school stairs.
Run up and down, then do clock merkins. (20 total merkins each round)
Repeat the cycle 5 times for 100 merkins total.
Run to CMU pile.
25 Curls (for the girls)
50 Block press
50 windshield wipers (Curveball realized he was set to “Intermittent speed”
Hold CMU above head and do mini bounce squats ( some called it twerking )
We did this cycle twice.
Mosey back to AO flag
MARY:
Flutter kicks 20×4 and 30 seconds of calf raises
COUNT-OFF & NAME-O-RAMA
Osteen, Cheatsheet, Mermaid, Curveball, Waxjob, Jitters, Dumpster Dive, Paper or Plastic, Betty, Anchorman
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6 5
5 Trust in the Lorde with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your pathsf straight.
—-
A big reminder that we need everyday. We need to stop trying so hard to figure things out on our own. Stop trying to fix everything. Submit to Him and He will make it work.
MOLESKIN:
Prayer requests; teachers, sick and shut-in, Mermaid’s uncle who is likely dying without family being able to visit and other family members with medical issues.