Dumpster Dive – Page 25

Shamrock – Roll the dice

December 1, 2021 Anchorman

THE SCENE: 37F a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run 50% speed across parking lot and back

Side shuffle back and forth across parking lot

Tie Fighters 10-4 count each way

5 – 4 ct merkins

High knees across parking lot

Cherry Pickers: 5

Little Baby Flutter Crunch – 20 OYO

Quad Stretch

THA-THANG:

Mosey around campus and stop every 30 seconds to roll the dice. One for the exercise and one for the rep count. Do this until we make it over to the CMU pile.

Mosey to CMU pile

Grab a block and take it to the other side of the bus. Line up across on a parking space.

Each line you do: 10 Curls, 10 presses, 10 squats – then move your CMU to the next line, run to the grass then come back to do it again, and again, until we make it to the last line. I didn’t count the lines, but it was about 10-12 lines total that we completed.

CMU drag back up to the pile which was a leg burner.

MARY:
We rolled the dice for the last 2 minutes and ended up having to do 15 burpees.
COUNT-OFF & NAME-O-RAMA
4 – Mermaid, Music City, Dumpster Dive, Anchorman
CIRCLE OF TRUST/BOM:

James 1: 19-20

19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, 20 because human anger does not produce the righteousness that God desires.

Listen is the key word for me.

I need to set aside my selfishness and value others around me when they talk. It’s tempting for me to focus on what I want to say, but it can really mean a lot to our friends, family and strangers if we give them 100% of our attention.

MOLESKIN:
Mermaid’s uncle in nursing home. DumpsterDive’s grandmother. My buddy Jordan.

Shamrock – It’s Log…Log

November 29, 2021 Anchorman

THE SCENE: Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Tie Fighters 10-4 count each way

Mountain Climbers 15-4 count

LBCs – 25 OYO

Twinkle Toes in cadence 10-4 count

Cherry Pickers: 5

Quad Stretch

THA-THANG:

Mosey with logs towards Cedar Bluff

Stop at the tall sidewalk

25 Tricep dips – stretch – 25 more

Mosey with logs across the street to the school steps.

Mix up logs each time

25 Curls – then run the steps X 4 until we all hit 100

25 Tricep extension – then run the steps X 4 until we all hit 100

25 Squats with log – then run the steps X 4 until we all hit 100

25 LBCs (no log) – then run the steps X 4 until we all hit 100

25 merkins – then run the steps X 4 until we all hit 100 (we made it to 50)

Grab log then head back to AO.

Stop halfway for some log overhead while doing little bouncy squats until it burned too bad.

MARY:

Log drag across the parking lot.

COUNT-OFF & NAME-O-RAMA
7 – Jitters, Curveball, Dumpster Dive, Waxjob, Mermaid, Slappy, Anchorman
CIRCLE OF TRUST/BOM:

Psalm 62:5-7

For God alone, O my soul, wait in silence,

for my hope is from him.

He alone is my rock and my salvation,

my fortress; I shall not be shaken.

On God rests my salvation and my glory;

my mighty rock, my refuge is God.

I love how David gives names like like Mighty Rock to God. What names can we give God? Instead of my typical prayers of requests to God, what can I praise him for?

Lunar Eclipse, What Are You Thankful For??

November 19, 2021 Mermaid

THE SCENE:

Cold, below freezing. Lunar Eclipse, longest lunar eclipse in 580 years

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Quad Stretch

Cherry pickers

Tempo Squats

Tempo Merkins

Baby Arm Circles Forward and Backward

THA-THANG:

4 Stations
1. 10 Pullups & 20 Merkins
2. 20 Snow Angels & 50 LBC’s
3. 25 curls & 50 Bench press with a CMU
4. 20 Bulgarian Split Squats & 50 Calf Raises

We broke into groups of three and ran the stations until time was called.

MARY:
Al Gore for 15 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With Thanksgiving next week, and my busyness, I am not always good about taking time to reflect on things I am thankful for. We all took a moment to share one of those things. We were reminded that some of the things in our lives are things that we take for granted, and those very things would be the answer to others prayers. The challenge was to remember and reflect on thins we are thankful for, and things we take for granted, and as we approach Thanksgiving, that we get our minds right and put the proper things in perspective.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Quarter Mile Stations

November 8, 2021 Curveball

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	36 ℉	87%	33 ℉	3.5 mi/h	NE

F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.

WARM-O-RAMA:

Happy Jacks (5)
Tempo Merkins (10)
Dead Bugs (10)
Abe Vigodas (10)

THA-THANG:
Mosey to the track.

On the track, there are nine stations.
1. Burpees
2. Monkey Humpers/Squats
3. BBS/Merkins
4. Flutter Kicks/Hello Dolly
5. Diamond/Wide Merkins
6. Smurf Jacks/Lunge
7. LBC/Box Cutters
8. Merkins/BBS
9. Dips/ Carolina Dry Docks

Running around the track stop at every station and do 10 of the exercises. Second time around the track do the second exercise listed. If there is one. Third time go back to first. And so forth. If you want, you are allowed to pass a cone and not do that exercise. But every cone passed increases the number of exercises by 10. If you pass 1 cone, then you do 20 at the next cone. You then drop back to 10. So, you can make this go as you want. You could run the entire time and not do any exercises. On your honor. Work yourself out as hard or easy as you want.

Mary:
Dead Bugs (15)
Supermans (5)
LBC(4)

COUNT-OFF & NAME-O-RAMA
8 good men got better.

CIRCLE OF TRUST/BOM:

“If a guy cuts you off in traffic, you can take that as “drop dead” and respond in kind. Or you can just assume that he is a bad driver and keep driving reasonably. If you choose the former, that means that you too become a bad driver and may provoke another negative response from him. A good driver wouldn’t do that because it might disrupt him from getting to his destination safely, which is the whole purpose in driving, to get where you are going in one piece.”

With your goals, don’t let the bad change you in a way that could keep you from where you want to end up.

MOLESKIN:
For all of our families and coworkers. For Pom Pom and his competitors next week. Just a wee bit more for Pom Pom. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Shamrock – Circle of Fun

October 20, 2021 Anchorman

THE SCENE: Crisp 52F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Cherry Pickers: 5

Mountain Climbers 15-4 count

Tie Fighters 10-4 count each way

LBCs – 25 OYO

Calf Raises in cadence

Stretch it out

THA-THANG:

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each

Mosey to the pull up bars.

Each man will try to get 20 total pull-ups in, break them up into 5s, 8s or 10s.

If you are not on the bars you are holding a squat or plank.

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each

Circle of fun

2 CMUs total for the circle of men. When you receive the CMU, do 5 blockies then pass on the fun.

For those not having fun with blockies

Flutter kicks
Twinkle Toes
Merkins
LBCs
Squats

Then we mosey from 06:05-06:13

MARY:

10 Snow Angels, Super man, swimmers, 25 – 4 count American Hammers

COUNT-OFF & NAME-O-RAMA
Dumpster Dive, Honeydew, Mermaid, Waxjob, Pickle Lock, Sparkles, Ribbed, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

I’m pretty sure we have read this verse many times at F3, but it’s one of those that I need to read often.

Matthew 6:31-34

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God[e] above all else, and live righteously, and he will give you everything you need.

34 “So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.

I’m sure none of us here are guilty of worrying. Our jobs, families, friends, health, money. The Bible tells us over and over that God’s got us.

To be honest, things are not going so well at my work. I’m very busy right now, but overall as a company we have about half of our normal cash flow right now and we really need things to pick back up by early next year or we will all be looking for new jobs. That’s at least 3-4 months out, but it pops into my head about every hour of the day. I start trying to figure out how to fix my situation. Yesterday I was driving to work and running the numbers in my head again, then I just stopped and realized what I was doing and just simply prayed that I would not try to fix this, that I would let God be in charge.