It was a lowkey day, only three showed up and we went around campus and performed our favorite workouts in different areas of campus. During our BOM, we took time to reflect and remember that it is Memorial day and being free comes with a cost.
Category: Shamrock
Don’t Over Indulge
THE SCENE: Crisp but Coolish June Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters
Merkins
Squats
Cherry Pickers
Arm & Shoulder Stretching
THA-THANG:
| 1st & 10 | ||||||||
| Start at goal line, do 11’s. | ||||||||
| end zone 1 pickle pounders (4ct) | ||||||||
| end zone 2 LBC’s (4ct) | ||||||||
| do 10, sprint to endzone and do 1, slowsey back to 10 | ||||||||
| do 9 at 10 YL, sprint to endzone, do 2, slowsey back to 20 | ||||||||
| do 8 at 20 YL, Sprint to endzone, do 3 and slowsey back to 30 | ||||||||
| do 7 at 30 YL, Sprint to endzone, do 4 and slowsey back to 40 | ||||||||
| do 6 at 40 YL, Sprint to endzone, do 5 and slowsey back to 50 | ||||||||
| do 5 at 50 YL, Sprint to endzone, do 6 and slowsey back to 40 | ||||||||
| do 4 at 40 YL, Sprint to endzone, do 7 and slowsey back to 30 | ||||||||
| do 3 at 30 YL, Sprint to endzone, do 8 and slowsey back to 20 | ||||||||
| do 2 at 20 YL, Sprint to endzone, do 8 and slowsey back to 10 | ||||||||
| do 1 at 10 YL, Sprint to endzone, do 10 and slowsey back to the last guy and finish with him | ||||||||
| Aiken Legs | ||||||||
| Repeat this combo with no rest | ||||||||
| 20 squats, 20 box jumps, 20 lunges (10 ea leg), 20 twinkle toes | ||||||||
We did Aiken legs 2x then did 75 merkins. 25 wide, 25 regular, and 25 diamond
MARY:
We circled up and a Pax would call out an ab exercise and lead us, then we would flip over and perform 10 merkins. We did this for the last 10 minutes of the workout. We were 5 people short of making it all the way around the circle.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Referenced Judges newsletter topic of Gluttony and explained how that struck a chord with me. Don’t be a Glutton, and don’t do things in excess. Eating, drinking, working, etc in excess can become a sin. We did a lot of Ab work today so that we may have sore abs and remember to make better choices about what goes into our bodies.
MOLESKIN:
ANNOUNCEMENTS:
We need Q’s and coffeeteria.
Shamrock – Just 10 more merkins
THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters x10 both directions
Side Straddle hop (IC) 4 CT x 20
Cherry Pickers 5
10 Merkins
Richard Simmons butt blasters
10 Merkins
THA-THANG:
Mosey to parking lot
Battle buddy
1 man runs to pull up bars to complete up to 10 then run back to partner who is doing BBS (If rain wall squats / 10 BBS)
Go until each person completes 3 rounds
To the CMU pile
1 man does flutter kicks while the other does 25 bench press – switch / 4 rounds for a total of 100 reps per person
Then…
1 man does calf raises while the other does 25 curls – switch / 4 rounds for a total of 100 reps per person
After this we ran all around campus stopping for 10 merkins about 8-10 times.
MARY:
Merkins, Monkey Humpers and Snow Angels
COUNT-OFF & NAME-O-RAMA
13 including 1 FNG Chicken Hawk
Finger Food, Nature Boy, Osteen, Dumpster Dive, Tailhook, Jitters, Mermaid, Curveball, Waxjob, Chicken Hawk, Betty, Pickle Lock, Anchorman
CIRCLE OF TRUST/BOM:
Continuing what CheatSheet talked about last week…
Quit living as if the purpose of life is to arrive safely at death. Live like today is the 1st day and the last day of your life. – Chase the Lion
Why is it so tempting to control our own lives? We are told to worry about money, our status, success, our retirement. I think about when I’m on my death bed, will I be pleased with how comfortable I made myself and my family in life. Or will I regret not taking more chances? Will I regret not giving up more of my time and resources for others. Jesus demonstrated pouring out his life for us. I think he is the ultimate example of chasing the lion.
MOLESKIN:
ANNOUNCEMENTS:
CMU Yoga
The Scene
Beautifully Humid
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Motivators
Cherry Pickers
Redneck Rockettes
Mountain Climbers
Squats
Merkins
Tha-Thang
Mosey to CMU pile and grab 1
Swings and Yoga-ish
1st station
10 Swings
Down Dog on block (45 seconds, 15 seconds)
5 Swings
Standard plank on block (45 seconds, 15 seconds)
2nd station
10 Swings
Lizard Pose Left (45 seconds, 15 seconds)
Lizard Pose Right (45 seconds, 15 seconds)
5 Swings
Upward Facing Dog (45 seconds, 15 seconds)
3rd Station
10 swings
Hollow body hold (45 seconds, 15 seconds)
5 Swings
Clinched Pickle Pointers (45 seconds, 15 seconds)
4th Station
10 Swings
Split Squat Hold Left (45 seconds, 15 seconds)
Split Squat Hold Right (45 seconds, 15 seconds)
5 Swings
Straight arm CMU hold (45 seconds, 15 seconds)
5th Station
10 Swings
Calf Raise Hold (45 seconds, 15 seconds)
5 Swings
T Plank Hold Left (45 seconds, 15 seconds)
T Plank Hold Right (45 seconds, 15 seconds)
6th station
10 Swing
CMU Squeeze hold (45 seconds, 15 seconds)
5 Swings
Superman hold (45 seconds, 15 seconds)
Mary
COUNT-OFF & NAME-O-RAMA
13 HIM’s
COT/BOM
Isaiah 40:28-31
28Have you not known? Have you not heard?
The LORD is the everlasting God,
the Creator of the ends of the earth.
He does not faint or grow weary;
his understanding is unsearchable.
29He gives power to the faint,
and to him who has no might he increases strength.
30Even youths shall faint and be weary,
and young men shall fall exhausted;
31but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.
MOLESKIN:
ANNOUNCEMENTS:
Endeavor Exicon
THE SCENE: High 50’s/Low 60″s, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockette’s, Deep squats, Mountain climbers, Alternating mountain climbers, Plank jax, Baby arm circles, Reverse baby arm circles, Slow neck rolls
THA-THANG:
Diving into the rolodex of the F3 Exicon. Q named off a “deep cut” exercise found in the F3 exicon and called out a PAX to demonstrate the exercise. If the PAX performed it correctly, they took the Q for that exercise and called out the number of reps. If performed incorrectly, the original Q led the correct iteration of said exercise for a certain number of reps. Fun was had by most!
The following exercises were attempted w/ a side of laughter (in no particular order, see Exicon for descriptions):
- Air Drama
- Apple Turnover (YUM!)
- Alphabet (or ABCs)
- Australian Snow Angels
- Bobby Hurley
- Booyah! Merkin (air fist pound, instead of shoulder tap)
- Captain Morgan
- Escalator (did not perform, time constraint)
- Goofball
- Hatching Butterfly
- Howling Monkeys (a favorite)
- Little Mermaid
- Merkin Jax
- Jumping Bean Squats
- Pretzel Stick
- Prime Time Merkin
- Protractor
- Rockette Hillbillies
- Vacuum Cleaners (DNP, time constraint)
- Welsh Dragons (DNP, time constraint)
- Zebra Butt-Kicks
MARY:
DNP
COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG (name TBD, previously Captain Obvious but need to re-name due to duplicate in F3 Knoxville)
CIRCLE OF TRUST/BOM:
Please check out WiRE Strength in Numbers: Men Are Waiting Devotional series through the Bible app.
With Whom Do You Gather? If we are followers of Jesus, we must take the time to gather with other brothers in Christ. God designed the Church this way for the Holy Spirit to flow from one to another in these instances. Isolation is not the answer. “For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up.” Ecclesiastes 4:10 “You see, God the Holy Spirit dwells within each follower of Jesus.” John 14:17
Take the time to connect with a FNG. The brotherhood of Christ is a powerful force. We never know how a kind word, working out with someone for the first time in a long time, battling through sweat in the gloom etc. can inspire and affect a fellow brother in Christ!
MOLESKIN:
Prayers for F3 Nation, Cheatsheet’s family, racism/division, Jinxy’s family, Pom-pom’s marriage/honeymoon, all our F3 brother’s!