- Welcome – slight chill @ 43 degrees – clear skys – Moon sliver in the sky.
- Warmup:
- 10 SSH, 10 Tempo Merkins, 10 Tempo Iron Mikes
- Mosey to High School Entrance – 10 Monkey Humpers, 10 Pickle Pounders
- Mosey to All Saints Entrance – 10 Smurf Jacks
- Side Hops (both directions) , Kereokee towards CMU Pile, Bernie to CMU Pile
- Workout:
- Every Minute on the Minute workout for 40 minutes – then take a 20 second rest at end of each minute.
- During that 20 seconds do a “Chipper Switch” where teams of two trade off doing CMU plaster chipping for the next minute (they were given hammer and chizels) – To become a Chipper or sweeper you had to do 10 Burpees to start.
- The rest of the HIMs cary as fast as they can CMU’s out to a counting “Grid” of 10 rows by 10 columns.
- We moved 216 blocks between the seven of us (roughly 30 CMU’s each) and changed a very messy CMU pile into nice and neat CMU pile.
- The theme was – that we were rolling away the stone from the Tomb to see if Jesus was in the tomb – Alas – He was not there – so we cleaned up the tomb and left it nicer than when we found it.
- At the 10 Minute Mark we added 1 Blockee to each CMU drop off.
- Wrap Up
-
- At 6:03 we started re-stacking all 216 blocks back into a neat pile. We went over a little in time but were very grateful that Jesus was not in the tomb.
- “Galations 2:20 I have been crucified with Christ [in Him I have shared His crucifixion]; it is no longer I who live, but Christ (the Messiah) lives in me; and the life I now live in the body I live by faith in (by adherence to and reliance on and complete trust in) the Son of God, Who loved me and gave Himself up for me.
- To me this is a great faith & gospel summary verse – Go out and live by faith today! Christ is in you!
-
Tag: Anchorman
Irish Buddy System
THE SCENE: Cloudy & cool, low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Mike Tyson’s, Alt Rockette’s, Squat jumps w/ ground touch, Alt Superman’s w/ holds, IT band static stretch, Child pose into Cobra, Cherry Pickers, Baby Arm Circles/Adult Arm Circles, Rotator Cuffs, Neck Rolls
THA-THANG:
Continuous Irish squats in circle, while one PAX performs 5 four-count mountain climber burpees. Each PAX performs a set of MC burpees and passes the buck to the next PAX, in clockwise fashion.
Irish trivia (no fact checking) thrown out at random by the Q, as follows (correct answer = rest, incorrect answer = purgatory) :
- <10% people in Ireland have natural red hair Yay
- The Jacks is slang for the bathroom Yay
- The Irish are the 3rd biggest tea drinkers in the world Nay
- Ireland has only 2 known species of snakes Nay
- May is generally the driest month in Ireland Yay
- Fluthered is slang for being stumped Nay
- Ireland sells the most Guinness in the world Nay
- Halloween was invented in Ireland Yay
- Craic is an Irish dessert Nay
- The boot is slang for a trunk of a car Yay
- A village is named Hospital after its historic medical facility Nay
- A mineral is slang for a soda Yay
- The press is slang for an iron Nay
- Donkey’s years is a reference to time Yay
- A jumper is slang for an anxious person Nay
- Shuck is slang for corn Nay
- Originally, St. Patrick’s colors were light blue Yay
- A nagging & a shoulder are measurements Yay
- The Irish Flu is a bona fide medical disease Nay
- May your coffee be strong & Monday be short is an Irish proverb Yay
Grab partner and mosey to Station 1.
Station 1: Merkin Midsection Melee
P1 (Player 1) starts with 15 diamond merkins, then bear crawls up the wheel chair ramp, and finishes w/ 15 diamond merkins. When complete, swap with P2.
P2 (Player 2) performs continuous 4-leaf clover crunches until P1 relieves them of duty.
This back and forth circuit (same reps) continues through the following list until both P1 & P2 complete all exercises, as follows:
P1
- Fist merkins & crab crawl
- Narrow merkins & bear “
- Regular merkins & crab “
- Wide merkins & bear “
P2
- Alternating flutter kicks & scissors
- American Hammers
- Heels to Heaven (Gas Pumps)
- Elevated Planks
Walking lunges performed until all tandems finish. Mosey to Station 2.
Station 2: Over the Hill and Far Away
P1 – 15 SSH, mosey down hill, 5 sec fast feet into “hit the deck” (chest to ground) x 5, sprint up hill
P2 – 20 yd sprints w/ alternating return of side shuffle, backpedal, & karaoke until P1 relieves them of duty
Ran out of time at this point…however Station 4 was performed by several PAX in our OT session.
Station 3: CMU Lucky 7’s
1 CMU per Pax. Form 2 lines with P1 & P2 facing each other.
P1 performs 7 regular curls, while P2 performs isometric hold mid-curl. Then, P2 performs 7 regular curls while P1 performs isometric hold mid-curl. This duel continues as reps decline 6,5,4…etc.
Circuit repeats with following exercises:
- 7’s CMU overhead press & isometric rifle carry hold
- 7’s CMU close grip bicep curls & isometric mid-curl hold
- 7’s CMU front raises & isometric front hold (feel the burn)
Finisher (aka The Mint) —–> P1 7 reps of blockee’s, while P2 7 reps of CMU bench presses into feet raised iso ab hold with CMU outstretched iso hold until P1 relieves them of duty
Return CMU’s and mosey to Station 4.
Station 4: Leaping Leprechauns
P1 – broad jumps to the Pot O’ Gold (approx 20 yds) then Spiderman crawls back, performing 5 dive bomber merkins every 5 yds (total of 20 db merkins). Swap with P2.
P2 – Brick pillar wall squat w/ good form until P1 relieves them of duty.
Complete (endure) 3 sets. Mosey back to flag.
MARY:
Ran out of time after Station 2. No complaints, however.
COUNT-OFF & NAME-O-RAMA
14 PAX’s (many nicely repping F3 Shamrock tees)
CIRCLE OF TRUST/BOM:
When times get tough, Romans 8:18 ESV comes to mind. “For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”
- This life is a temporary existence, with greater things to come above 😃
- Lean on our brothers in Christ through trials and tribulations
- The Lord does not want us to do this all alone
- Don’t let pride be a stumbling block
- Reach out (phone calls, video chats, lunch, bible studies, weekend projects/workouts etc.)
There are so many in this pandemic who are in need of the love the Lord speaks of in his greatest command! We can provide this, if we search for opportunities to be a blessing to others!
MOLESKIN:
Prayers for Curry’s family, Pringle’s father, Dr. A & family (Commission), & Boulder Colorado victims/families.
ANNOUNCEMENTS:
Thank you all! Or in Irish, go raibh maith agat!
ST Patricks Day Pyramid
THE SCENE:
| Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 52 ℉ | 93% | 52 ℉ | 2.1 mi/h | SSW |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
15 – Grady Corns
5 – Cherry Pickers
1 min – Irish Jig
Shuffle – Using parking lines shuffle around rectangles.
THA-THANG:
Mosey to CMU pile and have everyone grab one. There are 5 stations basically set up in a circle. Stations are arranged clockwise in this order: #1, #5, #3, #2, then #4. Leave CMUs at station #2.
Mosey to station #1. Perform all the workouts at the station. Then Mosey to station #2. Do all exercises. Then to #3, #4, and finally #5. So, you are not running around in the circle but directly from one station to the next. Stations 2 and 4 require CMUs so proximity is nice.
Station exercises are:
#1 50 SSH, 40 Jump Squats, 30 Speed Skaters, 20 Plank Jacks, and 10 Burpees.
#2 50 Merkins, 40 Dips, 30 Upright Rows, 20 Shoulder Press, and 10 Renegade Rows.
#3 50 High Knees, 40 Rocky Balboas, 30 Jump Squats, 20 Mountain Climbers, and 10 Burpees.
#4 50 Squats with CMU, 40 Alternating Leg Lung Kicks, 30 Single Leg Deadlifts (15 each leg), 20 Kettlebell Swings, and 10 Single Leg Squats (5 each leg).
#5 50 LBC, 40 Should Taps, 30 Freddie Mercurys, 20 Flutter Kicks, and 10 V-Ups.
Do as many stations as time allows. Starting over after #5.
After putting up CMUs, 3 rounds of Pure Burn. Look it up. It sucks.
Then Mosey back to AO.
MARY:
Get the PAX into the circle.
20 – Prime Time Merkins
15 – Lucky Horseshoe Abs (Windshield wipers but reversed so that legs form a horseshoe. On your six. Legs start at 2 o’clock and then to 6 then to 10 o’clock)
20 – Pickle Pointers
10 – Big Boys
COUNT-OFF & NAME-O-RAMA
13 Irishmen.
CIRCLE OF TRUST/BOM:
Matthew 18:20
“For where two or three are gathered in my name, there am I among them.”
MOLESKIN:
For the kids struggling with issues at school. For the elderly. For our brothers battling illness.
ANNOUNCEMENTS:
11 for 11’s
THE SCENE: 50 degrees, windy, and wet from the rain overnight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7
Cherry Pickers (5)
Tempo Squats (10)
Tempo Merkins (10)
Thai Fighters (10 each leg)
THA-THANG:
2 rounds of 11’s at the eastern corner of Powell High School
Round 1
wall e’s (single count) and elevated plank jacks (4 ct)
Round 2
Elevated shoulder taps (4 ct) and the dirty hookup (4 ct)
MARY:
Each PAX called an ab exercise, which we followed with 10 merkins (70 total). We made it through 7 PAX. These were the Ab exercises in cadence.
Pickle Pounders (10)
Little Baby Crunches (15)
Freddie Mercury (10)
Hello Dollies (10)
Gas Pumps (10)
Flutter Kicks (10)
American Hammers (10)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today is 3/16 and we discussed John 3:16. The world was broken in that time period like it is broken now. God loved the world enough to send his Son to die so that we could be saved. He was sent to save the world, not condemn the world. The world is broken today too, God still cares and still loves us. Take some time to show his love, and lead with kindness in this broken world.
MOLESKIN:
ANNOUNCEMENTS:
Bleachers and Wallees
The Scene
50’s and gorgeous,
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
SSH
Mountain Climbers
Tempo Merkins
IW
Crabettes
Tha-Thang
Mosey to bleachers
5 Rounds OYO
Bottom of bleachers complete 5 4-count IW
Bear crawl up bleachers
Top of bleachers complete 5 4-count In and Outs
Crawl Bear/Crab walk back down bleachers
When finished we headed to the closest endzone of the football field
3 rounds (IC) with a shuttle run to 50 yd line in between each round
5 Half Burpees
10 Elbow to Hands Planks
15 Crabettes
Mosey to weight room/bathroom building wall
5 Wallees (Burpee but instead of kicking your feet back on the ground, your feet go up onto a wall)
Bernie to the beginning of the track
10 air squats
Mosey back to the wall
Repeat 4x
Mosey to Track
x2
Mosey 100 meters
Lunge half the length of the endzone
Bernie second half the length of the endzone
x2
Mosey 100 meters
Reverse Lunge half the length of the endzone
Bernie second half the length of the endzone
On the way back to the AO
30 Rocky Balboas
Bear Crawl up the hill outside the football field
Repeat 3x
Mosey back to AO
Mary
10 4-count crabettes
COUNT-OFF & NAME-O-RAMA
9 HIM’s
COT/BOM
1 Samuel 24:6
6 He said to his men, “The Lord forbid that I should do this thing to my lord, the Lord’s anointed, to put out my hand against him, seeing he is the Lord’s anointed.” 7 So David persuaded his men with these words and did not permit them to attack Saul. And Saul rose up and left the cave and went on his way.
1 Samuel 25 Nabul and Abigail, Abigail spoke reason into David.
At church, we have been studying the life of David. In 1 Samuel 24 David, despite enormous peer pressure, did not take Saul’s life in the cave and listened to the voice of God and showed restraint. In the very next chapter, a man named Nabul insults him and he was ready to take the lives of every man in the town.
The same man shows so much restraint in one challenge because he was in tune with the voice of God. The very next challenge, arguably much less significant of a situation, he was ready to slaughter all the men in a town but listened to the reason of the wife of the man that had wronged him. As high impact men we need to be in tune with God’s voice as much as we can in our lives, but when this is not the case, surrounding ourselves with people who will speak reason to us is a crucial guardrail to have in place. I am thankful for the people in my life that are there to keep me on track when I am not as in tune with God’s voice as a should be.
MOLESKIN:
ANNOUNCEMENTS: