Dumpster Dive – Page 45

Hill Flutter Pumps

July 13, 2020 Trolley

✔ THE SCENE: 75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.

✔ WARM-O-RAMA:

SSH + Burpees
Tempo Flutters
Tempo Gas Pumps
Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
Cherry Pickers
Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
High Knees + Burpees
5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang: Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

Diamond Merkin
Merkin
Wide Merkin
Left Arm Alter Merkin
Right Arm Alter Merkin
Diamond Merkin
Merkin
Wide Merkin
Left Arm Alter Merkin
Right Arm Alter Merkin
Run to top of hill
10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

Next to AO
Next to All Saints entrance
South Cedar Bluff Elementary Entrance
North Cedar Bluff Elementary Playground
At the cross
Soccer field fence
At Football field sign
South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.

CIRCLE OF TRUST/BOM:

In this time of covid I’ve been skipping church and missing worship. After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly. I miss worship greatly and once I started to worship it really lifted my heart. I encourage you my brothers to not forsake worship.. Your heart needs it. During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave. Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain. I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul

ANNOUNCEMENTS:

Pom Pom and GiJane for Wednesday. Welcome FNG “West Coast”!!

Don’t Believe the Fishing Lies – This One Was Easy

June 29, 2020 Commission

THE SCENE: 70 degrees and muggy like a guy with a ski mask and knife
F3 WELCOME & DISCLAIMER + COVID
WARM-O-RAMA:
Cherry pickers, tempo squats x 6, high knees with 3 burpees, butt kickers with 3 burpees
THA-THANG:
Mosey to the sanctuary parking lot

Fell in mud (just me)

Down and Back – From the sidewalk, run to the first parking island – 10 merkins, 10 squats, 5 burpees and return to the sidewalk. Advance to the second island, repeat. Continue to work at remaining islands up to the far sidewalk and then hit descending parking islands for a total of 9 stops+.
Using the posts of the covered walk to the sanctuary:
- 10 squats (touch the ground with one hand) and then lunge to the next post (repeat for 5 min)
- 30 second wall sit
- 3 burpees per post and then bear crawl to the next post (repeat for 5 min)
- 30 second plank
- 10 Monkey Humpers and walk on your tip toes to the next post (repeat for 4 min)
- 10 American Hammers and Imperial Walkers to the next post (repeat for 4 min)
- 10 Twinkle Toes and Bernie to the next post (repeat for 4 min)
Mosey to the AO

COUNT-OFF & NAME-O-RAMA

17 HIMS – Butter Knife, Slappy, Curry, War Zone, Trolley, Pringle, Cheatsheet, Dumpster Dive, Bekky, Mermaid, Waxjob, Curveball, Pom-Pom, Tuba, Baby Boomer, Music City, Dogbite, Commission.

CIRCLE OF TRUST/BOM:

The people of Nineveh were wicked and God intended to bring his wrath upon them. Before he did though, He told Jonah to go to the city and warn them to repent. Jonah tried to physically hide from God by boarding a ship and fleeing to another city. The ship soon found itself in a great storm; the crew and the passengers were all in a panic with the exception of Jonah. He was found resting in the hull of the ship. The others, rightfully bewildered about his lack of concern pressed him for an answer regarding his non-action. He confesses that this storm is his fault and that if they just through him overboard, the waters will calm. They throw him over, the the storm passes and a massive fish swallows Jonah whole.

Jonah spends three days in the belly of the fish where he repents and readies himself to carry out God’s will. The fish vomits him up on the beach and the Lord calls upon him a second time to preach repentance to the wicked citizens of Nineveh. The city is large, about three days of walking from one side to the next. Jonah walks for a day, 1/3 of the way into the city and begins preaching that God intends punish the Ninevites. In a wicked city, you’d expect Jonah to be mocked, beaten, surely run out of town but the people of the city had their hearts pricked by his message. From the least to the greatest, they repented. The King himself issued a decree that no man or animal was to eat or even drink water for three days and that they were to remove their garmets and wear sack cloth in hopes that God would forgive them. The Lord saw their hearts and he indeed forgave them.

If you have ever tried to talk to a large crowd (much more a whole city) about God, it NEVER works that way! Yet here an entire city repents and draws near to God. Surely Jonah was out high fiving, strutting around the city, weeping tears of joy…Jonah Chapter 4:1 But it greatly displeased Jonah and he became angry. 2 He prayed to the Lord and said, “Please Lord, was not this what I said while I was still in my own country? Therefore in order to forestall this I fled to Tarshish, for I knew that You are a gracious and compassionate God, slow to anger and abundant in lovingkindness, and one who relents concerning calamity. 3 Therefore now, O Lord, please take my life from me, for death is better to me than life.”

Whaaaaaat?! Why would he…how could Jonah feel that way? Didn’t God just show you mercy and forgiveness a couple of days ago?

1 John 4:20 If someone says, “I love God,” and hates his brother, he is a liar; for the one who does not love his brother whom he has seen, cannot love God whom he has not seen.

Don’t think it is enough to just not hate your brother, this scripture says that if you do not love him, you cannot love God. How can you love someone you have not seen if you don’t love the person you have seen? There is no greater love than spiritual love; we have to be thoughtful about studying and sharing with others. There is no shortage of physical love that needs to be shared as well. We cannot turn a blind eye to hurt, injustice or suffering. We are HIMs – we see a need, we fill a need.

MOLESKIN:
We prayed for our nation and we prayed for Mermaid’s coworker, Rick, who is still in ICU.
ANNOUNCEMENTS:
Keep it real!

Shamrock Q101/GrowSchool

June 27, 2020 Steam

THE SCENE: Cool Friday morning in the gloom – men arrive and pre-mumblechatter begins

F3 WELCOME & DISCLAIMER

Tank speaks about how to start F3 and lead well from the very beginning.

(1) Welcome to F3: Fitness – Fellowship – Faith
(2) My name is Steam and I am honored to be one of your 2 Qs this morning. Alongside with Abscess we have a great morning coming your way
(3) A couple things before we begin:
- I’m not a professional
- You’re here on your own volition
- I don’t know any injuries you may or may not have, so if you need to modify anything we do this morning – feel free to do so – but push yourself and the men around you. They deserve it and so do you.

^^^Let’s break this down some more^^^

F3 starts on time – every time
- The men you’re leading deserve to have their time respected – so do you as the Q
- So whether it’s 0530 or 0700 – start on time
- Give a timeframe warning 5 minutes out, 2 minutes out, 1 minute out, etc – so the men can get ready to roll
What is this? Why are we here? –> “Welcome to F3: Fitness/Fellowship/Faith
- Whether you’re a seasoned F3 guy or a FNG it’s important for the Q to introduce what this is and why you are here.
- Welcome the men – it’s early (weekdays more than Saturdays) – so welcome the men to F3 – lay out those 3 Fs as well. This is an important way to remind the men that they’re about to take part in F3.
- This is important for FNGs as well – they don’t know what they don’t know.
- Great segway – check to see if you have any FNGs in your midst. Why?
  - Because it’s crucial for you as the Q to know who your new guys are so you can have situational awareness as you lead AND for the F3 guys to know who the FNGs are in their midst so they can support them (think of your first time at F3)
Disclaimer
- We MUST have vocalized the disclaimer – thus releasing you (the Q) from being legally responsible for the next 45 minutes or 60 minutes. Why?
  - Because unless you just really intimately know every single one of the men that showed up to F3 – you probably don’t know any injuries they may or may not have.
- (1) I’m not a professional (even if you are a “professional” – there ain’t no F3 professionals (up for debate….)
  - You as the Q are not being paid to be there and the men are not paying to be there
  - This speaks to the volunteer leadership F3 pushes – no certifications are necessary to lead F3.
- (2) You’re here on your own volition
  - No one is forcing you to be here or stay here. What this is really saying is that you made a conscious choice to be here this morning. THIS MEANS SOMETHING. If they made a conscious choice to wake up early and come to F3 this morning – they deserve to be led – and expect to be led.
- (3) Modify as you need
  - There are no DS’s or DI’s at F3. There’s no clipboards and someone breathing down your back watching every single rep.
  - When the Q says this, he is reminding the men that are under his command for the next 45 minutes or 60 minutes that they are free to go as hard as they want – but will receive no judgement for the work that they do. If you can do 10 merkins – awesome – do 10 merkins. If you can do 100 merkins – awesome – do 100 merkins.
  - When I Q (Steam) – my verbiage is “I don’t know any injuries you may or may not have – so if you need to modify anything we do this morning feel free to do so – but push yourself and the men around you – they deserve it and so do you. ”
    - I’m setting the tone with this message as the Q
    - No one will judge you if you can’t do every rep BUT there is an expectation to push yourself and the HIM around you.
  - Reminder: No man left behind – No man left the same
Intro
- If you want to have an introductory/motivational word to share with the men briefly before you step off – this is a great way to set the tone for the morning.
  - “The name of the game is one foot in front of the other”
  - “You’re here for a reason and so are they – make it count”
  - “Carry the fight and keep it there for 60 minutes. That’s what we’re gonna do this morning.”

WARM-O-RAMA:

SSH
Rockette
Imperial Walker
Merkin
Shoulder stretches
2 laps around the parking lot

THA-THANG: (Steam)

Steam takes over – appoints a 6 sweeper (Tank)

(Mosey to the front of CHS)

Steam reminds PAX to KISS = Keep It Simple Sir // Don’t Q something you can’t do. This isn’t a chest-beating contest to lead the hardest workout. It’s not about YOU. It’s about the men that are under your command – making sure they’re taken care of and understand what’s going on and what they’re supposed to be doing.

(Battle Buddy Teams Assemble)

Dora
1. as a team – you have 300 squats, 200 merkins, and 100 flutter kicks to execute
2. Battle Buddy 1 (BB1) will run to the gates of the track – execute 1 burpee, and run back to recover Battle Buddy 2 (BB2), picking up on the # of reps BB1 completed.

[ Time Out ]

Steam gives the “RECOVER” after teams finish merkins and gives the reminder of a Q’s situational awareness – it’s the Q’s responsibility to have situational awareness for the men that are under his command. So if I can tell that the men are getting insanely smoked – it’s responsible of the Q to call an audible instead of continuing on with a”beatdown for beatdown’s sake,”

[ Time In ]

Steam calls the “RECOVER” and says the above message ^^^ and proceeds to lead the PAX in the 100 flutter kicks all together – separated in groupings of 25.

(Mosey around the school to the straightaway)

Tank is picking up the 6
PAX wagon-wheels around the 6
- No man left behind – leave no man where you found him.

[ 15s ]

Merkins & Bobby Hurleys
- 14 & 1
- 14 & 2
- Etc, etc, etc

Timecrunch (7 minutes left in the Q) – if we get through all 15 – great. If we don’t – great.

Steam gives the 2 minute warning to push hard through the rest of 15s

(PAX mosey’s back to the AO – with Cheatsheet carrying the flag out front)

MARY:

Went out the same we came in – SSHs – 26 on a 1 count to end it.

COUNT-OFF & NAME-O-RAMA

14 PAX – 2 FNGs –> Welcome Phelps & Karate Kid

CIRCLE OF TRUST/BOM: (Tank)

I want you to ask yourself this question right now: “Am I using the gifts God gave me to further His kingdom and to love and care for others outside of my family?” Give 20 seconds of silence to ponder.

We are all different, we have different skills and backgrounds. Different personalities, different life experiences. God could heave easily made us all the same. But he didn’t. He gave us these gifts for us to use not to covet.

So now ask yourself this question: “How am I going to use my God-given gift to serve others?” Give 20 seconds to ponder.

Now go do it. If you can’t think of a way, ask me, a fellow HIM, or your church.

MOLESKIN:

https://f3nation.com/a-guide-to-your-first-q/
Q101 structure and the “Why” of what we do when we Q
Check out the link above for Q tips and tricks

Hub and Spoke

June 24, 2020 Betty

The Scene:

64 degrees and Glorious

F3 Welcome and Disclaimer:

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama:

6 4-count Cherry Pickers

10 4-count BAC Forward

10 4-count BAC Backwards

10 4-count SSH

6 curtsy lunges

10 tempo merkins

5 burpees OYO

Tha-Thang:

Freestyle Mosey to the back parking lot (Q calls out different run variations such as karaoke, Bernie, mosey, tree touches, sign touches, manhole cover touches, etc.

8’s

7 broad jump to high knee back peddle

1 Mountain climber taps (2-count)

…

1 broad jump to high knee back peddle

7 mountain climbers taps (2-count)

Freestyle Mosey to hidden CMU pile pick up your new best friend and mosey to the lot by the bridge in All Saints Park. some CMU squats and presses we’re had on the way.

Hub and Spoke workout

Hub is 5 CMU Swings to Jump w/ weight (Modify w/ deadlift) then take CMU with you to each station

Spoke 1- 50 SSH

Hub

Spoke 2-50 Shoulder taps

Hub

Spoke 3-100 Freddy Mercury’s

Hub

Spoke 4- 25 Imperial Walkers

Hub

Spoke 5- 20 Curtsy Lunges (10 each leg)

Hub

Spoke 6- 25 Merkins

Everyone got 1 round

Finished with 5 CMU swings and presses as a group

Take CMU’s back to the pile with some squats and shoulder to shoulder presses along the way and mosey to the beginning of the Shamrock Road

Shamrock Road

At every third shamrock on the ground different exercise is called out by different PAX for 15 reps working our way up the road to the AO parking lot.

15 BBS

15 Monkey humpers

15 Pickle pounders

15 American hammers

15 Freddy Mercury’s

Mary:

No time

COUNT-OFF & NAME-O-RAMA:

13 HIMs

COT/BOM:

Remember to keep God at the center of your life (Hub), no matter where we go or who we interact with (Spokes) we need to make sure we consistently return to Him and keep Him at the center of everything.

MOLESKIN:

ANNOUNCEMENTS:

Leg Demolition Day

June 22, 2020 Spotter

THE SCENE: Low 70’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
Cherry Pickers, Windmills, LBAC x fwd/bck, Tempo Merkins, Tempo Squats

THA-THANG:
Starting at the entrance to the AO off of Fox Lonas:

Perform 20 squats, 20 merkins, and 20 BBS then lunge to the next speedbump. Once at the speedbump, sprint to the next one. Repeat till time was called. (3 full rounds)

Mosey to the CMU pile and grab a coupon.

On the grass football field, line up facing the small hill to the softball field. Perform the following sequence:

10 CMU OHP
10 CMU Squats
10 CMU Thrusters
10 CMU Swings
Bear crawl to the softball field fence and mosey back.

We completed five rounds of the above sequence.

Mosey down to the small parking lot across from the shovel flag lot.

Performed 11’s with Bobby Hurley’s on one end and Diamond Merkins on the other.

Called time before we finished.

MARY:
Just enough time to knock out a handful of Imperial Walkers

COUNT-OFF & NAME-O-RAMA
17 HIMs with one FNG. Welcome Bekky!
CIRCLE OF TRUST/BOM:

At our church’s family retreat this last year one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

Men’s 5 most basic needs from his wife:
- Sexual fulfillment
- Recreational companionship
- An attractive spouse
- Domestic support
- Admiration
Women’s 5 most basic needs from her husband:
- Affection
- Conversation
- Openness and honesty
- Financial security
- Family commitment

MOLESKIN:
Love seeing the growth out at Shamrock! Kudos to Mermaid for keeping the ball rolling and pushing the AO.
ANNOUNCEMENTS:
Dad Camp later this summer. CSAUP at Dog Pound in July.