- Welcome – 1 & all – Free all day every day
- Warmup
- Plank hold 6″. Downward dog . Upward Dog. 20 Windmills . Sky touch . Toe Touch . Burpees
- Workout: “The Gauntlet”
-
- Bring 4 CMUs over to rocks marked with signs. Those signs have your exercises on them to do in place and across the parking lot straight across to the opposing parking stall. Do
- 25 Curls X4—>Dead Bunny
- 25 LBC X4—->Crab Walk
- 25 Lunges X4—>Lunge
- 10 Blockees x4—->Riffle Carry
- 25 Bench Press x4—>Dead Bunny
- 25 Flutter Kicks 4ct x4—>Bear Crawl
- 25 Squats x4—->Side Squat Spin
- 10 Blockees X4—>Riffle Carry
- 15 (2x Rows) x2—->Farmers Carry x2
- 15 Big Boy Block x2—>Farmers Carry x2
- 10 Overhead Squats x4—>Crab Walk
- 25 Dead Blockees x2—->Farmers Carry 2x
- For example in the first parking stall, do 25 burls with one block, then dead bunny drag it across the parking lot. Go back to your three cmus, do another set of 25 curls, then dead bunny drag that cmu across. Then go back to your two cmus, do another set of 25 curls, then dead bunny drag that one across.
- So you care carrying and moving your 4 cmus through all the above stationary and traveling exercises. Once you finish one “Lane” of the parking lot then progress (move) your four CMUs to the next Lane (lane = two parking stalls that appose each other). The rocks & signs form a zig-zag over the square parkinglot.
- Once you get to the, then carry your CMUS to the beginning and start again.
- Each exercise is 1 count. If there is a 2x by the exercise (or carry) then do the exercise with 2 CMUS at a time. If there is a 4x by the exercise then do the exercise with one cmu but do it four times.
- Bring 4 CMUs over to rocks marked with signs. Those signs have your exercises on them to do in place and across the parking lot straight across to the opposing parking stall. Do
-
- Warm Down – worked out till the end.
- Word
- Guess how many parts are in an average car? ~30,000 parts
- I just spent 2k cost to fix my truck – and that was only a few pieces. It’s expensive.
- Guess who is the Richest man alive? Answer: Jeff Bezos at 177 billion
- Guess which is the richest country in the world? The US at 20 trillion GDP.
- What can neither Jeff Bezos nor the US BUY?? You!Your body is more expensive and has more parts than any car or machinery out there.
No country can buy you or replace you. Jeff bezos or the us cant.
No machine or animal can do what many of did last saturday at Hardship hill.
And yet you have no plastic and no metal in you.
You are amazing.. and extremely complicated. Let peter and Jesus explain it.
“Peter said, “I don’t get it. Put it in plain language.” Jesus replied, “You, too? Are you being willfully stupid? Don’t you know that anything that is swallowed works its way through the intestines and is finally defecated? But what comes out of the mouth gets its start in the heart. It’s from the heart that we vomit up evil arguments, murders, adulteries, fornications, thefts, lies, and cussing. That’s what pollutes. Eating or not eating certain foods, washing or not washing your hands—that’s neither here nor there.””
Matthew 15:15-20 MSG
https://bible.com/bible/97/mat.15.15-20.MSGWhere is your heart focus? Fast to find out. The fasting is a tool to stir the heart to find out whats in there. Is your heart feeling dull? Are you out of touch with your heart? Try a fast and you will see what bubbles up and out and what is in your heart.
But your heart is not the end of the conversation (and complication) is it?
“Keep vigilant watch over your heart; that’s where life starts. Don’t talk out of both sides of your mouth; avoid careless banter, white lies, and gossip..”
Proverbs 4:23-27 MSG
https://bible.com/bible/97/pro.4.23-27.MSG“A wise heart takes orders; an empty head will come unglued.”
Proverbs 10:8 MSG
https://bible.com/bible/97/pro.10.8.MSG““The heart is hopelessly dark and deceitful, a puzzle that no one can figure out. But I, God, search the heart and examine the mind. I get to the heart of the human. I get to the root of things. I treat them as they really are, not as they pretend to be.””
Jeremiah 17:9-10 MSG
https://bible.com/bible/97/jer.17.9-10.MSGThe mind leads the heart.
The heart might say i want to stay in bed .. but the mind knows the goodness that comes from a good F3 workout and devotion and says ‘ yes we are getting up and going”And theres more than just the gut and heart and mind. The Holy Spirit can inform, question and commentate on the other sysytems (Gut, Heart & Mind).
“Hey go apologize, that wasn’t very nice.”
Or
“Hey go say hi to that person over there”
Or
“ Hey go help that guy”We are complicated by design but we are not without help. Praise the Lord that we are PRICELESS creations of God, irreplaceable, wonderfully made, and complicated. We are virtual symphonies of complicated interacting symphonies of physical and spiritual systems intertwined in infinite ways. You are more complex and far better than any plastic or metal machine or animal. No animal or machine can go through the sand, climb over an inverted 15 foot ladder, swim in the water, climb through a mud pit and do it for 6 hours… AND MAKE IT FUN!! But it’s even better. We are not just amazing priceless, irreplaceable physical creatures – we are also spiritual saints endowed with the Holy Creator Spirit who guides protects and gives. Truly amazing. Don’t let any Doctor or Engineer or PHD person tell you otherwise.
Tag: Anchorman
Memory @ Shamrock
THE SCENE: Beautiful Cool & Clear Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward and backward
Cherry Pickers
Tempo Squats
Tempo Merks
Mosey to the CMU Pile
THA-THANG:
72 pieces of cardboard were labeled with exercises, and we divided into two teams. Wee turned them over two at a time, trying to make matches. We did all of the exercises that were flipped over. This turned out to be too many cards. We made 3-4 matches total out of 36 exercises. We will pare this down and try it again soon!
MARY:
No specific mary, lots of ab work included in the workout.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It was Labor Day and we talked about the fruit of your work, referencing Matthew 7:15-20
MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill and Iron PAX
Pocket Q and Sore Legs
THE SCENE: Hot and Humid as expected in late August
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All leg related
Cherry Pickers
Hamstring Stretch
Quad Stretch
Groin Stretch
windmills
THA-THANG:
Mosey to the church columns
Everyone finds their column and does the following:
30 second wall squat followed by 20 lunges
30 second wall squat followed by 19 lunges
30 second wall squat followed by 18 lunges
all the way down to one.
DJ Dumpster Dive played some glorious tunes while everyone complained about how long 30 seconds felt.
We then walked to Cheatsheet and his merkins, the legs weren’t ready to run. We circled around him and do 4 count monkey humpers to 20, heels on the curb squats to 25, pickle pounders while making eye contact with Cheat Sheet, and another round of the above exercises. We then Bernied back toward the AO until our quads cried uncle. Once back at the AO we did 4 count twinkle toes to 25, and listened to the sea shanty song while rowing our boat.
Our legs should be sore over the weekend.
MARY:
nope. not today mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Proverbs 16: 3
Commit your work to the Lord, and your plans will succeed.
MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill
Iron PAX
Planting Shade Trees
THE SCENE: 68 but pretty humid…it was great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Reach for the stars
- Let it hang
- Cherry Pickers (IC) 4 CT X 10
- Baby Arm Circles Forward (IC) 4CT X 10 & Michael Phelps
- Baby Arm Circles Backward (IC) 4CT X 10 & Michael Phelps
- Tempo Squats (IC) 4 CT X 10
- Tempo Merkins (IC) 4ct X 10
- Mosey
THA-THANG:
DORAs – one works, one runs
- Diamond Merkins X 100
- Big Boy Situps X 100
- Bobby Hurleys (aka Chris Loftons) X 100
- Carolina Dry Docks X 150
- American Hammers X 150
- Lunges X 150
- Merkins X 200
- Hello Dollies X 200
- Squats X 200
- Calf Raises (Toe Merkins) X 250
- Flutterkicks X 250
- Wide Merkins X 250
MARY:
Part of the Q
COUNT-OFF & NAME-O-RAMA
!8 men w/ 1 big dog; Titan joined us as well
CIRCLE OF TRUST/BOM:
Dennis Swanberg, The Swan as he is known across the country is a former preacher turned Christian comedian and motivational speaker. He spoke to us and some donors at KARM not long ago. He weaved in humor and scripture seamlessly. He was truly amazing.
He spoke about his immigrant great-grandparents who had to make their way in this vast, new land called America by the sweat of their brow. And, considering that they settled in Texas, they sweat A LOT.
One day, when his great-grandfather was still a very young man, a neighboring farmer saw him out in front of the family home, meticulously burying dozens of acorns. The farmer approached the grandfather, laughing, and asked, “what in the WORLD are you doing?”
“I’m planting shade trees,” the grandfather quietly replied as he continued dropping seeds into the warm soil.
“Shade trees?” the farmer exclaimed, “Don’t you know it will take YEARS before these things are big enough to provide any shade? You’ll be long gone before then!” he stated smugly. The grandfather continued planting–determined.
“I’m not planting them for me,” he said patiently, “I’m planting them for my grandchildren.”
The lesson was about how his grandfather planted shade trees for his property that he never got to sit under. Swan’s father and future generations got to get blessings from those shade trees.
Donors of KARM are planting shade trees for poor, homeless, addicted, mentally challenged.
Judge Judy is planting shade trees mentoring that kid whose father is in jail. Others are volunteering at the Wesley House planting shade trees.
Volunteer soccer, baseball and softball coaches are planting shade trees by teaching the game, character, teamwork.
Preachers, Sunday School Teachers, youth sponsors all planted shade trees over us in hopes that someday we’d figure it out and live out what they taught us.
The best shade trees you’ll ever plant…Are the ones you’ll never sit under!
None of us are self-made. We’re all sitting under “shade trees” that were planted by our forefathers, by our families, and by our friends. Now, it’s your turn to leave a meaningful legacy by planting your own shade trees for others to sit under.
Not everyone can be a legend, but everyone can leave a legacy.
ANNOUNCEMENTS:
- Sign Up To Q/VQ
- Saturday is Off The Chain CSAUP at the Dog Pound
- Get ready for the Iron Pax Challenge
Shamrock – 5 Brave Men Prep for Iron Pax
THE SCENE: 69F Light Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops 20-4 count
5 Merkins
Cherry Pickers: 5
5 Merkins
Tie Fighters
5 Merkins
25 Calf Raises
5 Merkins
THA-THANG:
Mosey to CMU pile then to covered walkway
25 Curls
25 Flutter kicks – 4-count
50 CMU Bench press
50 windshield wipers
10 Squat presses, but do 5 presses at the top before your next squat
20 Hello Dolly 4-count
30 CMU rows
40 LBCs
50 CMU overhead press
60 American Hammers single count
70 Alternating CMU Merkins – about killed me.
80 SSH single count
90 CMU Bench Press
100 scissor kicks single count
Return CMUs
Take a lap around campus
Mosey back to AO flag
MARY:
Monkey Humpers 10 x 4 count
Imperial Walkers 10 x 4 count
Monkey Humpers 10 x 4 count
COUNT-OFF & NAME-O-RAMA
Anchorman, Trolley, Repeat, Paper or Plastic, Slappy,
CIRCLE OF TRUST/BOM:
I really liked what Trolley did last week with the getting to know you COT.
Get to know each other by saying something about ourselves that everyone might not know.