- Welcome Scene: 28 degrees – brrrr dog.
- Warmup:
- Windmills
- 10 Merkins
- SSH around parking stalls. (and reverse)
- High Knees
- 10 Burpees
- Kereeokee around parking stalls.
- Workout: Jailbreak Tour (aka the deck of pain) (installment #9)
- Sprint (Jailbreak) in between each location and do the exercise on the newly drawn card.
- @ The Valley of Death : Do 3 Hill to Hill Sprints
- @ Football Field Entrance: Do 20 Wear Wolves
- @ Pull Up bars: Do 20 pull ups
- @ AO Home Base: Do 2 Bear Crawl parking log lengths.
- @ Soccer Field: Do 1 length accross crab walk
- @ Football Field: Do 2 Lengths of Bernie
- @ Fox Lonas First Entrance: Do 20 Smurf Jacks
- @ Church Pillars: Do 10 Handstand pushups
- @ All Saints Main Sign (corner of Cedar Bluff and Fox Lonas) : Do 20 Monkey Humpers (4 ct) – butt facing traffic
- Wrap Up with Word
- No much to say other than a cry of the heart. Lord please bless the work of our hands today. Help us to do something that grows and prospers and is eternally fruitful. Help us with doing good for you and doing something that lasts. Ours days are numbered, this we know. So please help us to be fruitful in our hearts and souls. Please help us to bare eternal fruit!
Tag: Dumpster Dive
Shamrock – 3>2
THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in circles
Side shuffle then reverse
High knees
Butt kicks
Side Straddle hop (IC) 4 CT x 25
Tie Fighter 4 CT x 10 each
Cherry Pickers x5
Flutter Kicks 25 – 4 count
Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side. This will be a go-to for my Qs.
Stretch
THA-THANG:
Mosey with 3 dice (better than the original 2) to Cedar Bluff School Stairs
Halfway stop for a little break
Curb Alperts – Step ups with hands – 1 minute
Rocky Balboas – 1 minute
Curb Dips – 1 minute
Use the 3 custom made cardboard dice to play your luck. Stair climbs after each roll.
Mosey back to the AO
Stopped at CMU pile for 50 curls and 50 presses.
MARY:
Trolley led us with some Freddie Mercurys to finish the time.
COUNT-OFF & NAME-O-RAMA
9 – with 1 being a FNG Anchorman, Dumpster Dive, Steam, Mermaid, Interpol, Pom-Pom, Trolley, Curveball, Manscape,
CIRCLE OF TRUST/BOM:
The Word: Psalm 46:9-11
9
He makes wars cease
to the ends of the earth.
He breaks the bow and shatters the spear;
he burns the shields[d] with fire.
10
He says, “Be still, and know that I am God;
I will be exalted among the nations,
I will be exalted in the earth.”
11
The Lord Almighty is with us;
the God of Jacob is our fortress.
John 16:33
33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
I love hearing the all powerful statements from both God the Father in the Old Testament and from Jesus in the New Testament.
I just want to encourage you men to lean on this all powerful God that created the universe.
Warriors working upper body
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 26 ℉ | 74% | 18 ℉ | 7.3 mi/h | NNE |
F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.
WARM-O-RAMA:
25 SSHs, Cherry Pickers OYO, 10 Windmills, 5 Ranger Merkins, and 5 Spiderman Merkins.
THA-THANG:
Mosey to berm along football field. 10 Incline Merkins. 10 Decline Merkins.
Mosey to big parking lot. 10 stations in basically a loop. On your own move from one station to next do exercises. 5 total laps.
#1 5 Ranger Merkins
#2 5 Diamond Merkins
#3 5 Wide Merkins
#4 5 Carolina Dry Docks
#5 5 Spiderman Merkins
#6 5 Regular Merkins
#7 10 BBS
#8 10 Squats
#9 10 LBCs
#10 10 Monkey Humpers
On fifth lap, 10 each of all Merkins.
Mosey to short wall by church. 15 Incline Merkins. 15 Decline Merkins.
Mosey to CMU pile. Grab a CMU
20 Curls, 20 Overhead Triceps, 20 Overhead Press
15 Curls, 15 Overhead Triceps, 15 Overhead Press
10 Curls, 10 Overhead Triceps, 10 Overhead Press
5 Curls, 5 Overhead Triceps, 5 Overhead Press
Quick break mosey to end of parking lot and back
20 CMU Merkin, 10 count break
15 CMU Merkin, 10 count break
10 CMU Merkin, 1 or 2 count (No real break and do 5 more)
5 CMU Merkin
Mosey back to AO
MARY:
30 Flutter kicks
20 Merkins
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:
Based on a motivational saying I found. Don’t succumb to the force(s) that are going against you. Be strong with a mindset that you are actually the dominant force that is going to do away with whatever is against you.
The Devil Whispers “You can’t withstand the storm.”
The Warrior Replied “I am the storm.”
MOLESKIN:
For Dumpster Dive’s mother and her recovery from surgery. For elderly friend of Cheetsheet and her well being. For Cheetsheet’s daughter and all kids that they become stronger and grow because of the love of their parents. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.
ANNOUNCEMENTS:
10:30 Next Level
- Welcome: Fitness – Fellowship & Faith (Bootcamp)
- When: 5:30am , 28 degrees, chill dog.
- Where: Shamrock – Catholic High School
- Why: To encourage, focus, sharpen each other.
- Who: 5 High Impact Men plus a Dog
- What:
- 10 Burpees
- 30 Core reps of rotating H.I.M choice.
- Run 250 yards.
- Repeat above three things.
- We did about 2.5 miles of running around the campus’s of Catholic High School and Cedar Bluff Elementary. We did 11 stations. So 110 burpees plus 30 reps of (Big boy setups, Flutter Kicks (4 ct), Scissor Kicks 4ct, Little Baby Crunches 4ct, Superman’s, Side crunches, Freddie Mercuries, Pickle Pointers, Pickle Pounders)
- Wrap Up:
- What’s your next level for 2022? Men called out requests for more fellowship, more f3 attendance, more scripture, being in the word more, more prayer. I too feel these desires to step it up to the next level. I’ll be attempting to start a website that will challenge us to another level of fitness. Lord willing, I’m also going to be starting a simple accountability group combined with some scripture memory. Hopefully all three of these things will help gently nudge us to the Next level in all three F’s (Fitness Fellowship and Faith). What’s your next level? Bring it!!!
Betty White and John Madden
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 39 ℉ | 87% | 34 ℉ | 8.3 mi/h | SW |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
Straight into a mosey. .15 miles and then 20 SSHs and 10 Rockettes. Mosey .15 miles then Cherry Pickers OYO, 20 total Tie Fighters, and 10 Merkins.
THA-THANG:
Retread of Fun with the Alphabet workout. Based on this list:
A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20
Using four variations of the above alphabet/exercises. During Welcome tell PAX to think of and remember the names of their favorite pets. Now, mosey about .15 miles to different exercise locations. Using alphabet workout list, do the exercises of the first pet name. Mosey .15 miles, switch to second alphabet variation, and do second pet name. Do this for all pets of the PAX or until you run out of time.
Half way through, mosey to CMU pile. Everyone grab a CMU. One half of a Gorilla Complex.
Then back to alphabet workout and PAX pet names.
Then Mosey back to AO. (Mosey distances are all basically just far enough and slow enough to have a break.)
MARY:
Last pet of the group was used for the Mary.
COUNT-OFF & NAME-O-RAMA
7 Brothers.
CIRCLE OF TRUST/BOM:
Betty White and John Madden both recently passed away. In looking for quotes from either of them, I realized their ‘best’ quotes are not that profound. But both people are memorable and have positively affected a great many. You don’t have to spout off mind bending words of wisdom to be a positive influence. Be yourself. Have fun. Be nice. You’ll be remembered and well thought of.
MOLESKIN:
For the loss of a father-n-law and those in that family. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.
ANNOUNCEMENTS: