THE SCENE: 41F Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Hill Repeats:
Start at the bottom of JUCOmanjaro and sprint up to the first turn out. Its about halfway up. It’s 0.14 miles with a little less than 100ft of elevation.
Then slow mosey back down. The time to come back down should be double the time it took to go up.
Then Rinse and Repeat, until the hill had been conquered 10 times.
Cool Down was a 1 mile mosey.
Finally we got in some stretching: Downward Dog, Upward Dog, Pigeon, etc.
MARY/BOM/COT:
Joined in with the Boot Camp guys led by KickFlip.
COUNT-OFF & NAME-O-RAMA
Erector, Frenchie, Cosmo, Downhill, Uncle Rico, Alter Boy, Hydro, QIC-Archie
Tag: Alter Boy
Staying Warm at Juco
THE SCENE: Cold, 20 degrees with a slight wind making the wind chill somewhere in the teens.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All of the exercises for the day were picking to work big muscle groups, in an effort to stay warm. We tried a few new things, one of which was pretty challenging (Balls to the wall Indian Run means you hold plank for a really long time)! 3 rucked prior to the boot camp in an effort to be warm! 6 men did JUCO Rush. Props to Guardrail for riding his bike every week, in the rain and in the cold!
| 2 laps around the small parking lot (.25 miles) |
| Speed Skaters (5 each Leg) |
| El Capitan 5 each leg (deep lunge with both hands to the ground) |
| 20 Merkins OYO |
| 20 BBS OYO |
THA-THANG:
| Mosey to loading dock near CMU’s | |
| Count into 3 groups | |
| 3 stations | |
| at box (for lack of a better word), do calf raises 25L, 25R, 50 together | 100 |
| at loading dock do leg lifts while holding yourself off the ground | 20 |
| at designated area, Merkins/squats | 30 each |
| rinse and repeat x3 | |
| mosey to wall | |
| 20 squats OYO | |
| at wall perform wall squat indian run | |
| 30 BBS OYO | |
| 15 incline Merkins feet on wall | |
| BTW (Balls to the wall or as close as you are comfortable) indian run back | |
| El Capitan up hill behind wall to sophomore hill | |
| Speed Skaters (10 each Leg) | 20 |
| Mosey down | |
| Repeat x 3 | |
| Mosey Back to AO | |
MARY:
It was too cold to lay on the ground for some Mary! We took advantage of our time elsewhere today.
COUNT-OFF & NAME-O-RAMA
13 for boot camp and 6 for Juco Rush
CIRCLE OF TRUST/BOM:
How do you know the will of God?
Ephesians 4:25-32
Paul gives some guidelines on how we should act, ie things we should or should not do. Scripture defines how we should act so that through prayer we can be more in tune with God. If we don’t do the simple things listed in scripture., how can we expect big things from God?
MOLESKIN:
2 prayer requests:
Pool Boy is meeting with the Attorney today, it could be to finalize the divorce.
Curve ball has a colonoscopy coming up this week, pray that the prep day is “smooth”, and the the test reveals noting of concern.
ANNOUNCEMENTS:
Convergence coming up in early December at the Truck Stop.
Calf Raises and Bear/Crab Races at JUCO
THE SCENE: 41F and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward (IC) 4 CT x 10
Baby arm circles backwards (IC) 4 CT x 10
Overhead clap (IC) 4 CT x 16
Side Straddle hop (IC) 4 CT x 20
Mountain Climbers (IC) 4-count x 20
Tempo squats (IC) 4 CT x 10
Squat Calf raises (IC) 4 CT x 10
THA-THANG:
2 lines Mosey to coupon pile
Surprise stop for 5 Jumping Spiders OYO x 2
Surprise stop for 10 Jumping Spiders OYO x 1
Surprise stop for 10 Smurf Jacks OYO
Grab a coupon – all in cadence single count
Overhead triceps combined w/ Calf raises x20
Hold Squat and do Curls x20
Repeat both
Mosey with coupon to top of sophomore hill, stop halfway to do 10 Merkins OYO 1 hand on then switch to other hand and do 10 more Merkins
Bernie to the top of sophomore hill
Grab a tall curb.
Tricep dips (IC) 4-count x10
Squat Calf raises (IC) 4 count with coupon held out in front
Tricep dips (IC) 4-count x10 – Optional Coupon on lap
Squat Calf raises (IC) 4 count with coupon held out in front
1 lap around the hill doing a Bernie back up to the top
Tricep dips (IC) 4-count x10 – Optional Coupon on lap
Squat Calf raises (IC) 4 count with coupon held out in front
Mosey to Coupon Pile
Hold blocks overhead and do squat calf raises x20
Return coupons
Mosey
Halt for 10 more Jumping Spiders OYO
Halt for Flutter Kicks (IC) 4-count x 20
Indian crab bear race from 1 line to the next approx. 20 yards ( groups of about 5 )
Repeat for another race.
Mosey
Front Parking Lot
10 Merkins OYO then side shuffle to the end then 10 squats OYO side shuffle back
20 Mountain Climbers then side shuffle to the end then 20 squat calf raises OYO side shuffle back
MARY:
Judge Judy led us in 23 burpees as payment for our lack of food donations. Lessons were learned. Tears were shed.
COUNT-OFF & NAME-O-RAMA
29 HIMs: Weedwacker, Anchorman, Commission, Curveball, Downhill, Erector, Frenchie, Gump, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Spotter, Shingles, Guardrail, Alter Boy, Mandolin, Rosetta, Trolley, Slappy, Hydro, Kenjo, Edit, Mailbox, Butcher, La-Z-Boy
!!!Welcome FNG “Geo Crap” !!!
CIRCLE OF TRUST/BOM:
The Word: Romans 7:18-25 – Released From the Law, Bound to Christ – Pauls submission to Christ
For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22 For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord!
The 1st time that I truly heard this passage was about 3 years ago when I was a part of a group at church called Strong Hearts.
I’m so thankful that Paul wrote this because we have all been there. We are cruising along in our Christian lives and then we fail. Then we feel the guilt pile on us.(Verse 24) We failed our father. (Verse 25) Our saving grace. Thankful that one of the great superheroes of the Bible laid it all out and admitted his struggles for an example for us.
MOLESKIN:
Prayer requests. Praise that Sargent Slaughter’s wife is recovering. Prayer for guys at F3 with injuries. Safety for Brolympics
ANNOUNCEMENTS:
Brolympics Saturday at 6:45AM – The Asylum – Lakeshore Park
The JUCO 1500
THE SCENE: cold, dark and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct cherry picker, 10 ct moroccan night club, 5 burpees on your own. get your CMU and mosey to the big lot
THA-THANG:
The 1st Monthly “JUCO 1500” performed in the big parking lot, back side of campus. each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. the Pax and their reported reps are listed below. Those that did not report a rep cound are listed with a 480 because I was last and I would have had 480 if I had finished my station when time was up. Therefore, I know they had at least 480. Ill be glad to update those #’s if those PAX want to report their # back to me. The JUCO 1500 will be repeated on 2019-11-18!
| Station | Rd 1 | Rd 2 | Rd 3 | Rd 4 | Rd 5 | Total | PAX | 10/18/2019 | 11/18/2019 |
| 100 | 200 | 300 | 400 | 500 | 1500 | Mandolin | 453 | ||
| Squats | 10 | 20 | 30 | 40 | 50 | Mermaid | 500 | ||
| Bear Crawl=.012 | Judge Judy | 600 | |||||||
| Merkin | 10 | 20 | 30 | 40 | 50 | Chaco | 600 | ||
| Lunge | Jitters | 680 | |||||||
| Big Boy Situps | 10 | 20 | 30 | 40 | 50 | Anchorman | 568 | ||
| Bear Crawl | Fingerfood | 550 | |||||||
| CMU Curls | 10 | 20 | 30 | 40 | 50 | Nutmeg | 607 | ||
| CMU Mosey | Spotter | 570 | |||||||
| CMU Overhead Press | 10 | 20 | 30 | 40 | 50 | Alterboy | 570 | ||
| CMU Mosey | Commission | 570 | |||||||
| CMU Thrusts | 10 | 20 | 30 | 40 | 50 | Trolley | 480 | ||
| CMU Mosey | Sty | 510 | |||||||
| CMU Tricep Extensions | 10 | 20 | 30 | 40 | 50 | Butterknife | 480 | ||
| Lunge | Rosetta | 480 | |||||||
| Squats | 10 | 20 | 30 | 40 | 50 | Nadia | 480 | ||
| Bear Crawl | Weedwacker | 480 | |||||||
| Merkin | 10 | 20 | 30 | 40 | 50 | Gump | 540 | ||
| Lunge | Kick Flip | 480 | |||||||
| Big Boy Situps | 10 | 20 | 30 | 40 | 50 | Snaggletooth | 600 | ||
| Run 1 lap = 1/4 mile appx | 0.25 | 0.25 | 0.25 | 0.25 | 0.25 | Poolboy | 390 | ||
| (FNG) M.C. Hammer | 480 | ||||||||
| Mailbox | 480 | ||||||||
| Guardrail | 480 | ||||||||
| 5K | 480 | ||||||||
| Cortez | 480 |
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
26 in attendance
CIRCLE OF TRUST/BOM:
Referenced the prior message shared about Guardrails we can and should put up in our lives to keep us on the straight and narrow. my personal guard rail being financials. We put ourselves in financial situations trying to “keep up with the Jones” in the society we live in today where we become enslaved to our debters, and our employers and so on which can in turn put us in less than desireable relationships and situations. a few scriptures that speak about debt and money. Matthew 6:24 New International Version (NIV) 24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money .Romans 13:8 New International Version (NIV)8 Let no debt remain outstanding, except the continuing debt to love one another, for whoever loves others has fulfilled the law.
Another topic thats been weighing on my mind lately is the false sense of division thats in our country, created by the media, politics and many other things that seem to divide us, all the way down to sports. However, when you get to know your neighbor, step out of your comfort zone and reach out to meet new people, especially those that may not be like you and stop listening to what “The News” or The Politicians want us to believe, we arent all that divided. . when I searched my bible app for the word Division i got about 100 different scriptures that were applicable. Romans 16:17-18 New International Version (NIV)17 I urge you, brothers and sisters, to watch out for those who cause divisions and put obstacles in your way that are contrary to the teaching you have learned. Keep away from them. 18 For such people are not serving our Lord Christ, but their own appetites. By smooth talk and flattery they deceive the minds of naive people.1 Corinthians 1:10-13 New International Version (NIV)10 I appeal to you, brothers and sisters,[a] in the name of our Lord Jesus Christ, that all of you agree with one another in what you say and that there be no divisions among you, but that you be perfectly united in mind and thought. 11 My brothers and sisters, some from Chloe’s household have informed me that there are quarrels among you. 12 What I mean is this: One of you says, “I follow Paul”; another, “I follow Apollos”; another, “I follow Cephas[b]”; still another, “I follow Christ.”13 Is Christ divided? Was Paul crucified for you? Were you baptized in the name of Paul?
And ultimately, to sum it all up.
Ecclesiastes 12:13 New International Version (NIV)
13 Now all has been heard;
here is the conclusion of the matter:
Fear God and keep his commandments,
for this is the duty of all mankind.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
This same workout will be repeated on Monday November 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged. Brolympics coming up November 9th.
JUCO Circuits
THE SCENE: 58 Degrees and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Baby Arm Circles, Tempo Squats, Tempo Merkins – waiting on Trolley
THA-THANG:
Mosey to clean parking lot
- Circuit Workout. 45 Seconds Work, 15 Second Recover between Stations
- Squat w/ coupon
- Merkins
- Squat Side Walk
- American Hammers
- Side Lunge
- Plank
- Mountain Climbers
- Wide/Diamond Merkins
- 5 x 35 Yard Sprints. 10 Second Recovery in between
- Repeat Circuit
- 5 x 35 Yard Sprints. 10 Second Recovery in between
Mosey to Coupon Pile
- Groups of 3 Circuit. Work 30 Seconds. 15 Second Recover in between.
- Curls
- Tricep Extensions
- Big Boy Sit Ups
MARY:
3 minutes of stretching after a tough week of workouts
COUNT-OFF & NAME-O-RAMA
19 HIMs this morning. 18 doing Circuits and 1 Rucking
CIRCLE OF TRUST/BOM:
Psalm 19:21 – “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”
As we go through each day, we have our dreams and desires, but ultimately we need to put our faith in God’s plan for us and lean on His will and not our own.
MOLESKIN:
Praise for Mandolin’s asthma and shin splints, Prayer that we continue reaching out to our community and welcoming future FNG’s to our AO’s.
ANNOUNCEMENTS:
November 9 – Brolympics