- Welcome: Below freezing and they knew what was coming – but 14 came out anyway.
- Warmup: 1 SSH
- Workout: The Tree Biscuit
- As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total, do A single burpee, repeat.
- Rules:
- A tree only gets tagged once
- Scaling/Modification: Skip a burpee if you need to but stay with the pack always.
- Taggers: Be sure to take turns tagging/slapping a tree
- In Cadence: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
- What’s a Tree: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
- No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
- Terrain: Be careful when running not to twist and ankle – trees have lots of bumpy roots around them. And don’t hit your face on a rock or root when doing a burpee in the dirt.
- Milestones: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee. Celebrating these milestones adds to the encouragement factor.
- We shattered the 216 record by doing 258 Burpees.
- Previous Tree Biscuits:
- Wrap – up:
- Salvation – Justification – Sanctification – All heady words. I’m hoping to encourage Harmony with the Holy Spirit, as my brother in Christ, Alistair Begg does here: https://www.truthforlife.org/resources/sermon/sanctification/ . Scripture is clear that God designed you in the womb, he numbers your days. He is the Alpha and the Omega. He knows all and is in all. Know that although you may have bowed the knee to Christ and your destiny is secured – there is still a process going on. God is not finished with you. He wants a relationship with you. He will not force himself on you. God waited 80 years to get started with Moses. He will patiently wait for you to come to Him with eagerness. If you are not listening to God and want to – pray about it. God runs back to any prodigal son with open loving arms. No matter where you are at – you can still work with God. He knows you inside and out – don’t try to hide anything from him. Draw close, listen, walk with him. If you need a very slow still pace – He will understand. If you want to ramp things up – he will challenge you appropriately – he will not bury you with Mt Everest if you can only handle the foothills. Trust him.
Category: Shamrock
The Manhattan Project
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 43 ℉ | 83% | 39 ℉ | 5.7 mi/h | NNE |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
25 SSHs .
10 Storm Troopers.
10 Windmills.
10 Tie Fighters
10 Merkin/Mtn Climber Combination
THA-THANG:
Mosey towards main parking lot near St. Patrick statue. Divide into two teams. Thang consists of running around parking lot and back to statue area. Each PAX rolls two dice and perform two sets of exercises defined by the numbers that show up on each dice. After completing the exercises and lap, they record a tally for their team. Running and Rolling dice for ~15 minutes. Team with most tallies wins.
Exercises are:
Dice #1
1 – Burpee x 10
2 – Bear Crawl
3 – Derkins x 25
4 – Flutter Kicks 4 cnt x 20
5 – Box Jumps x 20
6 – Dips x 30
Dice #2
1 – Bernie Bear Crawl
2 – Wide Merkins x 25
3 – Hello Dollys 4 cnt x 20
4 – Iron Mikes x 20
5 – Diamond Merkins x 25
6 – Motivators from 5
Then mosey to picnic pavilion. Divide into 5 groups. There are 5 stations with different exercises at each. Rotate the stations doing the exercises until time to recover. Rinse and Repeat. Stations where:
1. Picnic Pavilion – Using picnic table benches, 15 straight leg lifts and 15 knees to chest. Ab work with legs hanging off end of bench.
2. Pull Up bars – AMRAP twice. Carolina Dry Docks for those not wanting to share equipment.
3. Stonehenge – 20 Derkins and 20 Irkins.
4. Fire Pit – 20 Box Jumps and 10 single leg squats (5 each leg).
5. Volleyball Benches. PAX pick two from the following: – 20 Derkins, 20 Dips, 20 Box Jumps or Step Ups, 20 Carolina Dry Docks, or 20 Bicep Push Ups
Then Mosey back to AO.
MARY:
31 LBCs.
COUNT-OFF & NAME-O-RAMA
18 Brothers. Welcome to FNG – Interpol and congrats to being of the watch list for 5(?) years.
CIRCLE OF TRUST/BOM:
Lots of very interesting things have happened at ORNL since its beginning in 1943. One was that they hired me 20 years ago on Jan 29th 2001. Here’s a link describing ORNL’s history. https://www.ornl.gov/content/seventy-five-years-great-science. Check out the timeline and interactive mural.
MOLESKIN:
Prayers for the wives recovering from and going into surgery. For the kids struggling with issues at school. For our brothers battling illness. For Pom Pom, who is 4 months from his wedding day. And for what are the far too normal requests that continue to be issues for us all (Covid, Racism, ….).
ANNOUNCEMENTS:
Blood Drive on Friday
Asylum CSAUP on Saturday
Shamrock Wet N’ Wild
THE SCENE: Dark, Rainy, 41 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BOCs, Cherry Pickers
THA-THANG:
Mosey to CMU pile with everyone grabbing a CMU then heading to breezeway
1)
Merkins- 20
Curls 20
CMU squats 20
Derkins 20
:::then lunge with CMU —> mosey to next awning and do 5 Motivaters [Do x 2]
2)
LBCs/Big Boys 20
SSH (4ct) 20 Do x 2
Squat Jumps 20
Bent CMU Rows 20
:::then bear crawl —> mosey to next awning and do 5 Motivaters [Do x 2]
3)
Overhead CMU Press 20
Leg Raises 20
Dry Docks 20
Incline Merkin 20
:::then lunge with CMU —> mosey to next awning and do 5 Motivaters [Do x 2]
NEXT:
Grab a battle buddy and HIM1 runs around the parking lot while HIM2 holds a wall sit….AMRAP.
Return CMUs
MARY:
COUNT-OFF & NAME-O-RAMA
8 HIM— Osteen, Baby Boomer, Slappy, Mermaid, Trolley, Cheatsheet, Waxjob, Music City
CIRCLE OF TRUST/BOM:
The HIM is often focused on doing, earning, working, etc. Our greatest need is something we cannot earn, nor work to achieve – our salvation. We have been declared righteous by God because of the one true HIM, Jesus. Eph 2:8-9, 2 Corinthians 5:21.
MOLESKIN:
NA
ANNOUNCEMENTS:
Upcoming CSAUP at Asylum
Hamstrung @ Shamrock
THE SCENE: Mid 40’s and drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats
Thai Fighters
Cherry Pickers
THA-THANG:
| Start at #1, work through the list, drop the top item each time until complete | |||
| Reps | 1 | 30 second hamstring plank | |
| 20 | 2 | diamond pushups | |
| 20 | 3 | squats | |
| 20 | 4 | American hammers | |
| 20 | 5 | Hamstring walk out | |
| 20 | 6 | Wide arm push ups | |
| 20 | 7 | lunges | |
| 20 | 8 | pickle pounders | |
| 20 | 9 | Hamstring leg lift | |
| 20 | 10 | merkins | |
| 20 | 11 | monkey humpers | |
| 20 | 12 | big boy sit-ups | |
MARY:
Mary was included in the workout
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Where are you invested with your time? Where you spend your time shows those around where your priorities are. If you are out of line, like me, then focus your time where it belongs and get back on track. For me, being more present while home with the wife and kids, as well as doing intentional things on the weekends. Work sucks up an inordinate amount of time for me, and my family doesn’t need to feel like they are 2nd to work.
MOLESKIN:
ANNOUNCEMENTS:
January 30, CSAUP at Asylum.
Carpe Diem
THE SCENE: Chilly 30’s; started to snow during COT
WARM-O-RAMA:
4ct SSH x 20 (IC); 5 Burpees (OYO); 4ct Tai Fighters x 10 Forward and Reverse (IC); 5 Burpees (OYO); Temp Squat Jumps x 5 (IC); 5 Burpees (OYO); 4ct Starfish Crunches x 10 (IC); 5 Burpees (OYO)
THA-THANG:
Mosey to CMU pile in alley; 4 corners with CMU; Start at 20 reps at all 4 corners for first lap… 19 for second lap… 18 for third lap… and so on until beat down ends; Corner 1 exercise is Rifle Hold Squats; Corner 2 is Alternating Merkins (one hand on block); Corner 3 is Rifle Hold 2ct Flutter Kicks; and Corner 4 is Kettle-Block Swings; Return CMU to pile; Mosey back to AO
CIRCLE OF TRUST/BOM:
Mentioned Dead Poet’s Society movie and the phrase Carpe Diem that took on importance to me as a young adult; Phrase literally means “Pluck the day” but more commonly known for “Sieze the Day”; While a great motto and good mindset to attack each day, I felt it a bit short or misguided unless married with God’s wisdom in James 4; Read James 4:13-16 and noted the important perspective that God is in control and it is wrong to assume on His will; Read Romans 12:2 speaking to how we can know God’s perfect will; so I encouraged the PAX to Sieze the Day – If the Lord wills!
MOLESKIN:
See Shamrock prayer request channel on Slack to pray or drop new requests