Burpeelicious 2.0

April 23, 2021 Erector

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
Mosey towards the Sophomore stopping halfway for 5 8-count body builders. Continue mosey. 15 flutter kicks in cadence. At the Sophomore, perform the following exercises (one at each corner). Burpees and breaking down the burpee.

Bernie Sanders up the hill
20 squats and run to next corner
20 merkins and run down to the next corner
20 leg thrusts and run back to start for 10 burpees
repeat 2 more times

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion. Complete 5 Prison Cell Merkin burpees and run up the stairs for 5 pull-ups. AMRAP.

Mosey towards the flag. Stop part way for some Freddie Mercury and continue mosey. Line up for a bear crawl inch worm. Jailbreak to the flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
11 at JUCO this morning.
CIRCLE OF TRUST/BOM:
Passivity can be both a good and a bad quality. It can be a peace-keeping quality between spouses or other family members. It is a submissive quality when it comes to submitting to the will of God or submitting to a fellow Christian’s preference on a matter of opinion.

“and while being reviled, He did not revile in return; while suffering, He uttered no threats, but kept entrusting Himself to Him who judges righteously;”

1 Peter 2:23 NASB

Passivity is a bad quality if it prevents you from the action that may be necessary. Action is needed when standing up for the truth or when disciplining children. Also, when supporting your M and being the husband God calls us to be. This is something that YHC struggles with. I tend to be passive a lot of the time. I prefer to stay away from confrontation. I have come to realize that this may have stifled my growth as a follower of Christ. So, I challenge all of us to be men of action. Whether that be taking action to stand up for what is right or making an active choice to submit, be men of action.

MOLESKIN:
Reach out to those you haven’t seen in a while.
ANNOUNCEMENTS:
Don’t forget about the donation opportunity this month.

A Waxjob Classic

April 21, 2021 Kick-Flip

THE SCENE: 50 and a little drizzly. Perfect!
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Cherry pickers
Michael Phelps
Knee Tap Merkins x 10 IC
Mountain climbers

Quick mosey – stop for flutter kicks

Quick mosey – stop for Hello Dolly

THA THANG:

(Hat tip to Waxjob – he led this Q two years ago)

Mosey to the Tomo courtyard with a couple of stops along the way.

Split into 2 teams. Each team has an list of exercises.

One die with numbers 1,2,3.

One team rolls the die. That’s the number of laps up the stairs and back around.

While that team runs the laps, other team works through the exercises until laps are completed.

When entire team returns from laps, other team rolls.

When list is complete, set up a cone as a counter and start again.

See how many times each team can work through the list.

Exercises:

15 Merkins
15 4-ct Monkey Humpers
15 Carolina Dry Docks
10 Iron Mikes (each leg)
20 Flutter Kicks
10 Squat Jumps
20 BBS
10 Burpees
20 4-ct Mtn Climbers

Mosey to the guardrail for 15 chest-tap merkins + 25 dips

Then to the big lot. Sprint to 10 islands, stopping at each for a burpee

MARY:

Single file shuttle run back to the flag. Every 10 seconds, front man falls off and does freddy mercury until the back of the line passes. As you pass the man on the ground, shout out his F3 name.

Sleeping hillbillies L&R IC

Boat and canoe – Waxjob Classic

COUNT-OFF & NAME-O-RAMA

17 for the bootcamp + 2 rushers

CIRCLE OF TRUST/BOM:

Almost 2 years ago, I came to my first JUCO F3 bootcamp and Waxjob led that awesome workout. I was hooked – and JUCO has been a special part of my life ever since. The Word this morning was about how unique and special this group is…

Early in the biblical story of Daniel, the nation of Babylon besieges Jerusalem – plundering the Temple of God and kidnapping some members of noble families. Among the captives brought back to Babylon, where they would be taught to rule like Babylonians, were Daniel and his three friends; Hananiah, Mishael, and Azariah. Once in captivity, they were given Babylonian names in order to conform to the culture; Belteshazzar, Shadrach, Meshach, and Abednego – and they were placed into service of Babylon’s King Nebuchadnezzar.

Two years later, Nebuchadnezzar had a nightmare and issued a threat to his sorcerers and counselors (whom Daniel/Belteshazzar was then among), “Tell me what my dream was and what it means – or you’ll be torn limb from limb and your houses destroyed…” Picking up in Daniel 2:17-18, “Then Daniel went home and told his friends Hananiah, Mishael, and Azariah what had happened. He urged them to ask the God of heaven to show them his mercy by telling them the secret, so they would not be executed along with the other wise men of Babylon.” . Daniel urged his friends to pray with him in his time of need. Did you catch what Daniel called his friends? When he needed true friends, Daniel found the men whom he knew in a special way. He had a history with these men, and he called them by the names that few others in Babylon knew them as; Hananiah, Mishael, and Azariah.

At JUCO, we call you by another name and we know you as few others do. The only people who call you by your F3 name are the men who come out in the gloom with you…and they know you as a man who pushes himself to be better each day. Those men do burpees in the rain with you…they sweat with you… they challenge you…they pray with you…. It is such a unique and special thing, and I don’t know of a better group of men out there. Nowhere else do you see men doing what we do out here.

My challenge this morning was simple: To get all the benefits of F3, be engaged with this unique tribe. It’s not about showing up for workouts, but about really having a community of men to live your life with. If you’re not now, then how? Start by sticking around after the photo to talk with another HIM about something besides the workout – family, life, struggles, victories, vacation plans – whatever… Text some of these men throughout the week. Post something on Slack for all of us to see. Share a meal with another HIM – preferably including your families. Live life together.

F3 JUCO is a special community of special men. I’m grateful to know you all and want to you feel like part of a unique team.

Proverbs 27:17

Iron sharpens iron, and one man sharpens another.

MOLESKIN:

Prayers for Booster’s father and mother-in-law. Prayers for Sty’s employee.

Cosmo is the Trivia King.

ANNOUNCEMENTS:

Keep the donations for Safe Haven coming through the end of the month!

My 2nd VQ

April 12, 2021 Archie

THE SCENE: 50°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Merkins x10 IC
Squats x10 IC
Burpees x5 OYO

THA-THANG:
Mosey to the front of the rec center

Four Corners
Round 1
C1: Squats x20, C2: Pull-ups x5, C3: Flutter Kicks x40 single count, C4: Merkins x20
Repeat 3 times

Round 2
C1: Flamigos x10 each leg, C2: Balls to the Wall x30secs, C3: Plank x30sec, C4: Dry Docks x20
Repeat 3 times

Round 3
C1: Single leg squats x10 each leg, C2: Pull-ups x5, C3: Heels to Heaven x20, C4: Diamond Merkins x20
Repeat 3 times

Indian Run back to SP

COUNT-OFF & NAME-O-RAMA
5K, Butter Knife, Kick-Flip, Spotter, Erector, Wheelchair, Mailbox, Betty, Wanderer, Guardrail, Hound Dog, Booster, Pelosi, Commission, Sunrise, Dart Gun, Archie (QIC)

CIRCLE OF TRUST/BOM:
I missed my Marathon goal and I have had to process through it. I was very disappointing but I have to decide how to respond.

First keep things in perspective:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
‭‭1 Timothy‬ ‭4:8‬ ‭NIV‬‬
https://www.bible.com/111/1ti.4.8.niv

Second, when the results matter more than a marathon time, do your best and leave the results up to God:
“Do your best to present yourself to God as one approved, a worker who does not need to be ashamed and who correctly handles the word of truth.”
‭‭2 Timothy‬ ‭2:15‬ ‭NIV‬‬
https://www.bible.com/111/2ti.2.15.niv

Be Ruthless

March 26, 2021 Kick-Flip

THE SCENE: High 50s and calm.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

LBAC F/B
Seal jacks
Projectivator
Squat baby pumps
Merkin baby pumps
Hillbilly mountain climbers

THA THANG:

Mosey to the guardrail.

20 dips + 15 derkins + 10 split squats left. Bear crawl to the curb, crawl bear back.
20 dips + 15 derkins + 10 split squats right. Bear crawl to the curb, crawl bear back.

Mosey to Jucomanjaro. Grab a block.

First, do all exercises and run to Cone 1 and back.

Each successive round, drop the highest rep exercise – and run one cone farther

Exercises were;

40 Tricep extensions
35 Goblet squats
30 Curls
25 Rows
20 Derkins
15 Thrusters
10 CMU swings
5 Blockees

So…

Round 1: 40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 1

Round 2: 35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 2

Etc…

Round 8: 5 burpee jumpovers + Run to Cone 8

MARY:

Sprints – winner leads 10-ct of core exercise

Jail break!

COUNT-OFF & NAME-O-RAMA

15 of the best men that I know

CIRCLE OF TRUST/BOM:
What is something baby Moses and baby Jesus had in common? In two incidents separated by more than a thousand years, they each survived the mass murder of their contemporaries. In both cases, a paranoid monarch degreed shortly after their birth that all male babies be slaughtered. Those in power were fearful of losing that power. Pharaoh saw that the Israelites were growing in number and decided to cull their population to preserve his reign. Likewise, after being told that a mighty king had just been born but not yet identified, Herod had all the baby boys killed to protect his throne.

Their strategy was coldblooded and cruel… Why did they have babies killed? Because they knew this to be true – that if you can kill something in its infancy, then it never grows to maturity. It is far easier to snuff something out when it is tiny, because it is more vulnerable. If that ruthless tactic can be used for evil, then it can be used for good. Brothers, I want us to steal this strategy away from our enemy and use it to fight our battles. Every day, we war against sin and temptation. But what if we could kill them as babies, so that they never grow up to destroy us?

In Genesis chapter 4, we find Adam and Eve’s sons after they have each made sacrifices to God. When God favors Abel’s offering instead of his, Cain becomes envious and bloodthirsty. God meets him in that moment and says, “…watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation). That imagery of sin… crouching…pouncing…makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing. Pounce, you’re dead.

Is there baby sin crouching in your life? So small that you cannot see it unless you’re really looking… Whimsically tiny and apparently harmless… A little anger? A little jealousy? A little lust? A little arrogance? Each of these, when it is all grown up, can bring RUIN to a man. Be ruthless and KILL that vulnerable baby sin before it grows up and is far harder to kill.

One example from my life: During a season, I was consumed by a lust for images of fake women. Mercifully, I’m not fighting that particular battle this week, this month, this year… But here’s something that I’ve just recently noticed. Every time I open Facebook on my phone, I see fitness videos and pictures. Three times out of four there’s a woman working out in see-through yoga pants, or a sports bra, or – I kid you not – when I was preparing for this, I opened Facebook and the very first video that popped up was a woman working out in a thong bikini (what kind of person works out in a thong?!). Baby lust. Baby sin. Facebook, “stop showing me crap from this group…”. It’s such a ridiculous little thing – but I had to snuff it out before that baby lust grew up and enslaved me (again).

God, help me to hate all sin in my life with a righteous and passionate hatred.

Search out the baby sin in your life. While it is little and vulnerable, KILL IT.

“You must master it before it masters you.” Genesis 4:7

MOLESKIN:

Prayers for JJ’s family, for Josh’s family, and for Andrew’s family.

Hat tip to Levi Lusko

ANNOUNCEMENTS:

AMRAP and Mental Reset

March 24, 2021 Wanderer

THE SCENE: 50’s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15 (IC)
LBAC F/B 10 (IC)
Tempo Squats 10 (IC)
Tempo Merkin 10 (IC)
BBS 10 (IC)

THA-THANG:

5 Rounds of AMRAP sets for 5 minutes each.

Start in a parking lot and run to the first long separator line. (not the space lines but the long ones perpendicular to all the space lines) Do the first exercise, return to the starting point and run to the second line for the second exercise. Repeat going to the 3rd and 4th line for the 3rd and 4th exercise.

Repeat for 5 minutes. Call recover when time is up and don’t forget to recover. Mosey to a new parking lot or start from the other end to change it up.

Round 1 Legs

10 Lunges
5 Burpees
10 Squats
5 Burpees

Round 2 Core

20 BBS
20 American Hammers
20 Hello Dolly
20 LBC

Round 3 Upper/Back

20 Birddog
10 Merkin
20 Superman
10 Side to Side Merkin

Round 4 Core

20 Flutter kick
20 Freddy Mercuries
20 Pickle Pounders
20 Pickle Pointers

Round 5 Heavy
Grab a coupon. Shorten the run or adjust according to time.

10 Curl
10 OH Press
10 Tricep Extension
10 CPR (Curl, Press, Tricep Raise)

MARY:
Returned to the flag for dealers choice till time.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Mental Reset

The mind set on the flesh is death, but the mind set on the Spirit is life and peace.

Romans 8:6

Romans 8:6 tells us our mind can be set on the world and death or on the Spirit and life. Often we need a mental reset or to clear our mind from what it’s set on and get it set back on good things.

How can we do this? Our mind is made to think and be engaged. It doesn’t really work to just be unset but we have to set our thoughts on something good and replace worldly thoughts. There are many ways to do this but here are 2 things I’ve found helpful.

Scripture – reading or reciting scripture can be a great tool. Write helpful or challenging verses on index cards. Have a regular devotional. Read blogs and sermons that encourage or instruct.
Prayer – a theme of the month at Juco has been prayer. Praying is a great way to focus on others and on the Spirit. Pray for the worries challenges and temptations of life.

It’s easy to get focused on worry, temptations and distractions. Don’t get set on these but replace them by setting your mind on things of the Spirit.

ANNOUNCEMENTS: