- Welcome Scene: 30 degrees with a chance of burpees.
- Warmup: High Knees with some mosey and burpees
- Workout:
- @25 yard line do 25 Merkins
- Run Up to top of bleachers and out and back across field.
- @40 yard line do 25 Burpees
- Run up to top of bleachers and out and back across field.
- @50 yard line do 25 Leg Lifts
- Run up to top of bleachers and out-n-back across field.
- Repeat the above 6 things.
- Wrap Up & Warm down: Mosey to AO. Prayer for brothers and sisters.
Tag: Anchorman
Shamrock – Road Rage!
THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop (IC) 4 CT x 25
Tie Fighter 4 CT x 10 each
Cherry Pickers x5
Flutter Kicks 25 – 4 count
Air Drama – Squat with calf rise at the top X20
Stretch
Mosey to the big parking lot. Need 16 lines.
Line 1 – 25 Merkins
Line 2 – 25 Big Boys
Line 3 – 25 Squats
Line 4 – Calf Raises
Repeat for 4 rounds total
We will end up at 100 reps per exercise.
Mosey to a tall curb for 1 minute AMRAPs
Curb Alperts – Like the Musician Herb Albert? – Step ups with hands – 1 minute
Rocky Balboas – 1 minute
Curb Dips – 1 minute
Mosey to Weigels
Monkey Humpers to warm up the legs
Run / Jog / Walk to the top.
Mosey back to the AO
We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises
We ended up with a total of 150 reps.
MARY:
Scissor kicks, Snow Angels, Box cutters and pickle pointers.
COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:
A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey
If my hearth were more content in you, O Lord,
I would be less inclined to rage at others.
Let me gauge by the knot in my gut,
The poverty of my own understanding
Of the grace that I have received
From a God who, loving me
Chose rather to receive wounds
Than to give them.
Take from me my self-righteousness,
And my ego-driven demands for respect.
Overthrow the tyranny of my anger, O Lord,
And in its place establish a better vision
Of your throne,
Your kingdom,
And your peace.
Amen.
———
Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them.
Shamrock – Snow fun like F3
THE SCENE: 32F slush & snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run 3 laps in parking lot
10 Merkins OYO
Cherry Pickers: 5
Run 3 laps in parking lot
10 Merkins
Tie Fighters
Run 3 laps in parking lot
10 Merkins
10 – 4 count twinkle toes
THA-THANG:
Mosey to CMU pile to grab 1 CMU
Stop for 25 curb dips
Mosey with CMU to the covered walkway
Stop for 25 curb dips
We did 3 rounds of this….
5 Burpees
10 Merkins
15 Overhead press
20 Big Boy Sit-ups
25 Calf raises – with CMU
30 Freddie Mercury – single count
35 Curls
40 American Hammers – single
45 LBC’s
50 Shoulder taps – single
Mosey to return CMUs
20 CMU squats
50’ CMU drag
20 CMU squats
Return CMUs
Mosey back to covered area for Mary and Word.
MARY:
Flutter kicks, 20 Snow Angels, Pickle Pounders – Monkey Humpers, planks.
COUNT-OFF & NAME-O-RAMA
Anchorman, Baby Boomer, Cosmo, Pom-Pom, Honeydew, Waxjob, Curveball
CIRCLE OF TRUST/BOM:
The Priestly Blessing
22 The Lord said to Moses, 23 “Tell Aaron and his sons, ‘This is how you are to bless the Israelites. Say to them:
24
“‘“The Lord bless you
and keep you;
25
the Lord make his face shine on you
and be gracious to you;
26
the Lord turn his face toward you
and give you peace.”’
27 “So they will put my name on the Israelites, and I will bless them.”
Text from a friend on New Years Day.
Praying the Lord’s blessings run over your cup in this new year!
After my friend sent that short text to me I did a quiet time meditating on the verses from Numbers. The thought I ended with was this.
Who will I share that blessing of hope and peace to? There are people in our lives who need to hear words of encouragement. If God puts a name on your heart, drop what you are doing to text or call them.
The Final Beatdown — All Requests Q
Final Q of 2021
- Friday, December 31st, 2021
- AO: Shamrock
- 0530 — 0615
[ The Scene ]
- 50s
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness/Fellowship/Faith
- And welcome to the last Q of the year!
- My name is Steam and I’m honored to be your Q this morning
- A few things before we begin this morning:
- I’m not a professional
- You’re here on your own volition
- You know your body better than anyone else, if you need to modify anything we do this morning, feel free to do so but push yourselves and the men around you — they deserve it and so do you
- FNGs?
Sticky note activity
Before we begin this morning, I’m going to pass around a sticky note and pen. On that sticky note, I want you to write down a burden or something tough that you’ve carried this year. At any point in time, for any length. Then crumple that sticky note up and hold onto it in one hand as we do the warm-o-Rama.
[ Warm o Rama ]
- SSH: 10×4 IC
- The Motivator: 10 (Completed 5, spread the last 5 out later)
- Rockette: 10×4 IC
- Baby Arm Circles: 10×4 F
- Baby Arm Circles: 10×4 B
[ The Thang ]
Everyone got their sticky notes? Okay keep holding onto it and let’s mosey.
(Mosey to the CMU pile)
- Put sticky note in your pocket and make sure it can’t fall out easily
- Get a CMU
(1) 1st 5
- 25 curls (1ct)
- 25 chest presses (1ct)
- 25 rows (1ct)
- 25 CMU merkins (1ct)
***Core 4***
- LBC: 25×4 IC
- Flutter Kicks: 25×4 IC
- American Hammers: 25×4 IC
- Cockroach: 25×4
***Complete 3/5 remaining Motivators***
(Carry CMUs to 1st set of speed bumps.)
***Complete last 2/5 remaining Motivators***
(2) 2nd 5
- 25 chest presses on the ground (1ct)
- Carry CMU to next speed bump
- 25 BBS (1ct)
- Carry CMU back to speed bump 1
- 25 squats (1ct)
- Carry CMU to next speed bump
- 25 tricep extensions (1ct)
- Carry CMU back to speed bump 1
***Core 4***
- LBCs: 25×4 IC
- Flutter Kicks: 25×4 IC
- American Hammers: 25×4 IC
- Cockroach: 25×4 IC
(Mosey to CMU pile parking lot)
***Core 4***
- LBCs: 25×4
- Flutter kicks: 25×4
- American hammers:25×4
- Cockroach: 25×4
(Mosey back to AO)
[ Mary ]
Final ATMs of the year
SWS — Stretching With Steam
[ COT ]
- # off — 7
- Name o Rama
- FNGs — 0, but Mr. Clean from F3 Chattanooga + Soot joined the Shamrock today.
- BOM
Photo Finish — i’m not sure about y’all, but for me going into the end of this year has felt a little bit like a photo finish. But some of the things that you don’t see and will not see in the photo finish necessarily is the condition of the racers at the start and middle, just the finish. But the fact that you’re here this morning, with breath in your lungs and vitality in your bones, is a good sign. It’s a great sign as we end the year and remember that we might have been in a completely different location physically, mentally, emotionally, and spiritually at the start and middle of this year.
Now as to what you’ve been carrying around with you for the last 45 minutes.
The instructions were to write down some thing that has been a burden for you or some thing that you have been caring around this year. And I first had you hold it in your hand as we did some exercises and moved from one place to another and it was probably pretty obvious and apparent that that thing was in your hand. Then when we got to a new location I told you to put it in your pocket and it remained there until this moment and some of you like me, may have forgotten that that burden for that thing that you wrote down that you’ve been caring was in your pocket during the past 30 minutes or so.
Now that is all good and fine because the sticky note doesn’t weigh that much, but I’m willing to bet what’s on that sticky note weighs a lot more than we’re willing to say.
And so I just have one question for you, “What if?”
The soundtrack of the enemy is “What If?” What if these test results don’t come back good? What if I don’t get the job? What if my plan doesn’t go the way I saw it going? What if I lose my job? What if the worst happens? What if ___________ ? Fill in the blank. The soundtrack of the Kingdom is “Even if.” Even if this doesn’t go the way I thought, God is still good. Even if I don’t get the job, it’s okay. Even if this relationship doesn’t pan out like I thought, He is still good. Even if _________. Fill in the blank.
So going into this new year, we’re going to take the soundtrack of hell, the soundtrack of the enemy, “What if?” And flip it on its head. Here’s how:
- What if this is the year I step further into purpose for where God is calling me?
- What if this is the year I choose to say yes with an open hands policy for the plan God has for me?
- What if this is the year I spend more time praying and working on my marriage/relationship?
What if this is the year that I take a leap of faith and have some Godfidence? - What if this is the year that I start that podcast? I start that YouTube channel. I start that book God has placed on my heart.
What if this is the year I’m more obedient than I ever have been? - What if _________. Fill in the blank.
- What if this is the year I step further Into Purpose, On Purpose, For Purpose?
Two things I want to leave you with when it comes to what you’ve carried this year, and you answering the “What If?” Of your life.
“Then Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” – Matthew 11:28 NLT
““Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.”” – Matthew 11:28-30 MSG
This is my prayer for me and this is my prayer for you men.
Marvelicious Thor’sDay
THE SCENE: 57 degrees, overcast, moderate gloominess
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
10 Arm circles front, 10 back
10 Seal Claps
10 Winston Churchill’s
3 Standing Glute stretch
10 Monster Walks
20 SSH
20 Speed Skaters
Mosey to the coupon dispenser
THA-THANG:
Thor’s Mini-Mayhem
(Based on IPC 2021 Maryanne’s Mayhem with reduced time and reps)
Exercises are to be done in sets of 25 reps for 36 minutes
After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees.
After the 3 burpees, run back and continue with exercise.
Exercises
150 Curls
125 Squats
100 Overhead Press
100 Kettlebell Swings
50 Merkins
50 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees
If you finish all of the exercises, go back to the top and start over.
The burpees DO NOT count in your rep count.
650 reps is the total if you get through all of the exercises.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
5 HIMs crushing it
CIRCLE OF TRUST/BOM:
We thought about the Ultimate Avenge (not Thor). Vengeance is mine says the Lord. Which takes a bigger man – to get vengeance or to not seek vengeance?
MOLESKIN:
Always an honor to Q. Always inspiring to workout with HIMs. All will be excited to know that I’ve started time studies to make sure we get through the entire cycle (in the short time we have) at least once the next time I Q a Thor’s Day Heavy. Because, wearing out every muscle group is half the FUN!!!