- Welcome
- Summer is awesome in the rain.
- Warmup
- Low wide slow squats
- Tempo Merkins
- Long Lunge (in Plank) stretch
- Workout
- Mosey to Cedar bluff
- In a line facing the brick wall (The Burpee Rail)
- Do a side Lunge (towards downhill)
- Do a burpee
- Hop over the wall
- repeat until end of wall.
- In a line facing the next wall (The Irken-Dip Rail)
- Do an slow Irken (Incline Merkin)
- Roll over and do a dip
- Roll over (in same direction) do an Irken
- repeat until end of the wall.
- In a line facing the next wall (after mosey there)
- Do a wide low lunge (to the left)
- Do a long stretching step up.
- Do a wide low lunge on the wall edge.
- Do a long stretching step down.
- repeat until end of wall.
- At final wall (mosey a few yards to get there)
- Kick up to a handstand support your feet on the wall.
- Side step while in handstand as far as you can then kick down.
- Repeat until at the wall end.
- Warm Down
- In circle on six facing out. Do leg lift as one person goes around to throw down your legs.
- 30 Flutter Kicks
- 30 Mountain Climbers
- 30 Freddy Mercuries
- Wrap Up
- Marriage is tough. Huge prayer for all those involved with it. Nuff said. Basically I’m not at liberty to put in writting what was shared in person.
Category: Shamrock
11 doing ELEVENS
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 71 ℉ | 95% | 73 ℉ | 6.2 mi/h | SW |
F3 WELCOME & DISCLAIMER.
I am not a professional. Flat out stolen from F3 Naperville. Thanks Sir Mix-A-Lot.
WARM-O-RAMA:
Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (15)
Abe Vigodas (10)
Arm Circles (10 forward, 10 back)
THA-THANG:
Mosey to CMUs. Get one. Mosey to parking lot. On way, Burpeevators to 8. (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.) I made this up.
Six rounds of ELEVENS. Modifications were done for those on vacation without a coupon or access to something heavy. Once completed, do lunges till the 6 is in.
Round 1: Squats & Merkins
Round 2: Curls & Burpees
Round 3: Chest Press & Big Boys
Time To Put up CMUs – But more options if you’ve got time.
Round 4: Swings & Mountain Climbers
Round 5: Overhead Press & Bobby Hurleys
Round 6: Rows & SSHs
MARY:
• Flutter Kicks – 20 IC
• Star Gazers – 30 seconds
COUNT-OFF & NAME-O-RAMA
11 men.
CIRCLE OF TRUST/BOM:
Run/Train to Win!!!!
1 Corinthians 9:24-27
Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
MOLESKIN:
ANNOUNCEMENTS:
Choose Your Own Adventure
THE SCENE: Warm & Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles Forward/Backward
Cherry Pickers
Windmills
10 burpees (5 for each person that was late)
THA-THANG:
Today was a choose your own adventure day!!! We moseyed to the pull up bars and did 15 pullups each followed by 5 burpees.
Betty was next, he took us to the columns by the church where we did 8’s. Dirty hookups & lunges. We did 5 burpees each.
Anchorman had us mosey to the steps at Cedar Bluff Primary School where we did 5 rounds of 10 merkins and a stair climb in between. We did 5 burpees each.
Jitters was next and we did 50 LBC’s followed by 5 Burpees.
Then it was Jenner’s turn. We did 50 squats followed by 5 Burpees.
Honeydew was next, and we ran to the CMU pile where we did 21’s. 7/7/7 versions of a curl. We also did tri extensions, and bench press, all followed by 5 burpees.
Judge Judy saved the “best for last”, and we did 10 blockees, 8 blockees, and 6 blockees.
We moseyed back to the AO, where we added our 5 burpees.
Total Burpees 69 each
MARY:
25 LBC’s and a Judge Judy led round of pickle pounders
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
This Holiday is about freedom. There was a price for freedom, and many before us laid down their life so that we can make good/bed decisions. We all made choices today and led the workout. I encountered a group of PAX in F3 Low Country last week on vacation doing 25 burpees a day, each. They have PAX who was diagnosed with Breast cancer, and although treatable, it was a reminder to them to take their health seriously. They are doing 25 burpees a day as a reminder to get checked or seen by a doctor, and to not those things off. Today we did burpees as a reminder to do the same.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
SIGN UP TO Q
Playground Hoop Kings
The Scene
72 and steamy
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Motivators
Peter parker stretch
Cherry Pickers
Curtsey Lunges
10 count Squats
Tha-Thang
Run to the basketball courts at Cedar Bluff Elementary
Rebound drill where guys get in a line and keep the ball in the air by bouncing it off the backboard to the guy who is next in line.
Pax will take turns attempting a layup, free throw, 3 pointer, and half court shot (Max 2 attempts, 1 on half court shot). While one guy is going through the shot sequence the rest are performing an exercise called by the Q:
Shoulder Taps
Tempo Squats
American Hammer
Merkins
Reverse Lunges
Crab Toe Taps
Inch Worms
Imperial Walkers
Side lunges
Gas Pumps
Australian Snow Angels
Big Boy Situp
2 rounds of the 3 man weave after we finished all of the exercises and everyone got to shoot through the sequence twice.
Run Back to Campus
Mary
6 inch LBC’s
Half Burpees (The bottom half)
Freddy Mercury’s
COUNT-OFF & NAME-O-RAMA
6 High Impact Men
COT/BOM
Quote from The Screwtape Letters by C.S. Lewis
“The great thing is to prevent his doing anything. As long as he does not convert it into action, it does not matter how much he thinks about this new repentance. Let the little brute wallow in it. Let him, if he has any bent that way, write a book about it; that is often an excellent way of sterilizing the seeds which the Enemy plants in a human soul. Let him do anything but act. No amount of piety in his imagination and affections will harm us if we can keep it out of his will. As one of the humans has said, active habits are strengthened by repetition but passive ones are weakened. The more often he feels without acting, the less he will be able ever to act, and, in the long run, the less he will be able to feel,”
Where is the enemy attacking you with complacency? Sometimes the enemy does not have to do much except get out of the way and allow us to be complacent as men. Complacency leads to inaction which leads to the Kingdom not advancing. Be vigilant in your lives and don’t let comfort and routine take our eyes off what really matters. We should stay active and have a kingdom focus in every part of our lives. We are either accelerating or decelerating, there is no in-between.
Philippians 3:7
7 But whatever gain I had, I counted as loss for the sake of Christ. 8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ
MOLESKIN:
ANNOUNCEMENTS:
Survive the Kraken
THE SCENE: Perfectly cool summer morning
WARM-O-RAMA:
Went through exercises for the day:
K-nerkins, R-eaching crunches, A-merican hammers, K-neel downs (prison getups), E-lbow to full plank (Catalina wine mixers), N-ewton’s cradle, and Kraken Burpees
THA-THANG:
Mosey up to football field
Starting on sideline work through 5 reps of each of the KRAKEN exercises; run to 1st hash marks and do 1 Kraken Burpee; run to 2nd hash marks and do 2 Kraken Burpees; run to far sideline and do 3 Kraken Burpees; run back to original sideline
Repeat multiple times adding 5 reps to KRAKEN exercises (@Trolley was working on 25 reps when we stopped)
MARY:
Mosey back to AO (stopped for 1minute of Rocky Balboas); Howling Monkey circle with added twist of running lap around circle when it was your turn to count; 1 more Kraken Burpee; and finished with 25 4-ct Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
8 HIMs and 2 with respect
CIRCLE OF TRUST/BOM:
Read lyrics from Casting Crowns song “Who am I”; Read from Psalm 8 & John 10; Reminded PAX of the Good Shepherd and those who know Him – He cares for you and is in pursuit of you.