- What @ Shamrock 5:30am — rumors of bears roaming about.
- Welcome: All free – All the time
- Warmup:
- 20 SSH
- 10 Slow Werewolves
- 10 very slow tempo – Peter Parkers
- 10 very slow – good quality – “official” Iron Mikes
- 10 very slow Rainbow Drops
- 10 very slow Cherry Pickers
- 10 slow Tennessee Rockin Chairs
- 10 very slow – deep squat – Imperial Squat Walkers
- 10 very slow to fast – Windmills
- Workout:
- Part 1: Bear Crawl Chain gang:
- 90 seconds running, 30 seconds bear crawl, 30 seconds rest – Taking turns.
- Everyone in a single file line. The head of the line HIM decides where to run to for 90 seconds (Any direction).
- That same HIM then leads the group in bear crawling wherever for 30 seconds.
- Then we rest for 30 seconds as the HIM in the back of the line comes to the front for their turn.
- Rinse and Repeat.
- Bonus’ given to the craziest bear crawl path taken. Started in bleachers – and then went down hill and off the reservation from there. Good thing God was in control – cause I sure wasn’t. #hearding-cats
- Part 2: CMU Pile Sprint Cleanup
- As fast as possible in 4 minutes deconstruct the CMU pile with an eye towards neat re-stacking.
- Then take the next 4 minutes to neatly restack them and clean up plaster.
- Part 1: Bear Crawl Chain gang:
- Warm-down
- 20 Captain Thors
- Revers the Warmup (Windmils, Squat walkers, rockin chairs, cherry pickers)
- 10 Captain Thors
- Rainbow drops, Iron Mikes, Peter Parkers, … and that’s time.
- Wrap Up
- Discipline over motivation. Will over feelings. Quality over quantity. You come here not cause you feel like it. You come because your will and discipline overpower the feeling to stay in bed. Reminded the men today to go out and strive for Quality over quantity. Sure we only did 10 reps of these exercises, but we did them with excellent form and slow – they had good quality and that provided a great workout. Quality builds stronger muscles, more flexible muscles, more agility, more balance. Push and strive for quality today gentlemen.
Tag: Anchorman
Murder Bunnies Meet Doracides
THE SCENE: Temp in the low 30’s but the wind took us to the 20’s! (but it was dry)
WARM-O-RAMA:
4ct Predator Jacks x 10 (IC); 5 Hand Release Merkins (OYO); 4ct Tai Fighters x 10 (IC) forward and backwards; 5 Hand Release Merkins (OYO)
THA-THANG:
Mosey over to CMU pile and carried them to sidewalk near St. Patty’s Circle. Picked a battle buddy for Dora-style routine.
Round 1: HIM1 does Doracides by running towards parking lot islands stopping for 10 reps of Hand Release Merkins at island 1 then 20 reps of Hello Dollies at island 2 then 30 reps of Predator Jacks at island 3 before returning to starting point to switch with HIM2; Meanwhile, HIM2 does Murder Bunnies in opposite direction (to cones) and Zombie Carry back to starting point where he does CMU Squat Thrusters waiting to switch with HIM1; Flapjack and continue cycle for 10 minutes.
Round 2: Similar pattern with new exercises; 10 reps of Carolina Dry Docks + 20 reps of Flutter Kicks + 30 reps of Squat Jumps on the Doracides; CMU Lunges + Rifle Carry + CMU Dead Lifts while waiting; Flapjack and continue cycle for 10 minutes.
Round 3: Similar pattern once more with new exercises; 10 reps of Wide Grip Merkins + 20 reps of Freddie Mercury’s + 30 reps of Lunges on the Doracides; Murder Bunnies + Rifle Carry + CMU Squats while waiting; Flapjack and continue cycle for 10 minutes.
Mosey to return CMU’s to pile and head back to AO.
MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
12 HIMs with no FNG’s today.
CIRCLE OF TRUST/BOM:
Talked about a book I am reading (The One Thing) that has challenged me to think through how my time is planned and used (or the lack there of) and the importance of focus. Encouraged PAX to focus on the one thing that they should do in their faith, marriage, family, career, etc. to move forward and get better. Further encouraged them to think about the one thing they needed to accomplish today. “Extraordinary results are directly determined by how narrow you can make your focus” (quote from book).
MOLESKIN:
Reading this book has resonated with several passages of scripture. I mentioned to the PAX the story of Joshua leading the Israelites into the promised land after Moses died. Specifically the passage where Joshua encourages the group to consider where their focus was… on false gods of Egypt, on false gods of the Amorites where they were standing, or in the one true God of Abraham, Isaac, and Jacob. “Choose today whom you will serve… as for me and my house, we will serve the Lord” (Joshua 24:15)
Psalm 127:1 “Unless the Lord builds the house, those who build it labor in vain.”
Matthew 6:33-34 “Seek the Kingdom of God above all else, and live righteously, and He will give you everything you need. So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.”
Don’t Underestimate Today
The Scene
22 degrees and ice cold
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
- Motivators
- Bear Crawl (F/S/B/S)
- Tempo Squat
- Merkins
- Imperial Walkers
- Toe Tap Jumps
Tha-Thang
Mosey to CMU Pile and grab 2 coupons per person and head to the parking lot
Traveling to the four Corners we will use the following exercises:
- Murder Bunny
- Rifle Carry with Blockee every 5 steps
- Granny Drag
- Bernie w/ CMU
At every corner abandon CMU and run back to corner one for work with your second CMU
- 10 CMU on Shoulder Split Squats (10 E/S)
- 20 CMU to Knee Taps
- 30 SSH w/ block
- 40 Z press (Seated CMU Press)
- 50 Opposite Foot Deadlifts
- 60 Mt Climbers (2 Count)
- 70 Side Jumps over CMU
- 80 Freddy Mercury’s
Called recover and brought all CMU’s back to corner 1
2 minutes CMU holds (one CMU in each hand). We took turns telling bad dad/lawyer jokes to help the time pass.
Recover, rack the CMU’s, Mosey back to AO sprinkling in some walking lunges and reverse walking lunges.
Mary
No Time
COUNT-OFF & NAME-O-RAMA
13 High Impact Men
COT/BOM
I have a confession, on Monday I did the bare minimum at work all day long. I was feeling tired and unmotivated so I did just enough to fly under the radar until it was time to go home. I didn’t feel great about it but it really punched me in the mouth when I woke up on Tuesday morning. School was canceled for my wife and daughters and they got a “snow” day. My wife suggested I take a PTO day and spend time with them. My heart broke. I told her I had way too much to do and some lunch deadlines I had to meet (spreadsheets and reports that I could have done on Monday but…). I was sick over the time with my family I could have had but the “fart sack” on Monday led to a missed opportunity to get closer to my M and Shorties on Tuesday. Later that day I ran into this quote by John Maxwell that hit home and came with perfect timing.
“We overestimate what we can do tomorrow, we over-exaggerate what we did yesterday and we underestimate what we can do today.” -John Maxwell
If we stay consistent about how we structure our “today’s” the yesterdays and tomorrows will take care of themselves.
Today is the only moment we have, all we have is now. What is on your daily agenda? What are you putting off until tomorrow? Don’t wait, perform the tasks at a hand and do the best you can today. We never know what tomorrow will hold.
MOLESKIN:
What is everyone’s go-to song/band right now? Comment under the backblast post in slack and share with the group.
ANNOUNCEMENTS:
BLACKJACK
THE SCENE: 30s and soggy
F3 WELCOME & DISCLAIMER:
😎👌
WARM-O-RAMA:
SSH, Cherry 🍒 Pickers, Windmills, Tempo Merkins, Tempo Squats, Mosey to East Parking Lot…….
THA-THANG:
Time for some Blackjack (21s) on a moderate incline:
- Merkins <————> Squats
- Lunges <————> Plank Jacks
MARY:
Flutters, Box 📦 Cutters, LBCs
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Every Timothy needs a Paul. Get a mentor if you don’t have one. Characteristics I look for in a mentor: 1) Maturity – at least a decade or more older than you, someone who has walked where you are going, 2) Firm foundation in God’s Word, they love the Bible and know it well, 3) they don’t do anything in excess- alcohol, anger, material possessions- they are tempered, and 4) this is a bonus – they have experienced suffering. A good mentor is better than gold.
Proverbs 24 – “By wisdom a house is built, and through understanding it is established; through knowledge its rooms are filled with rare and beautiful treasures. The wise prevail through great power, and those who have knowledge muster their strength. Surely you need guidance to wage war, and victory is won through many advisers.”
MOLESKIN:
Hound-dog arrived on time.
ANNOUNCEMENTS:
N/A
How long can you HOLD on?
THE SCENE: High 30’s windy and some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 slow cherry pickers, 5 slow tempo squats, 10 baby arm circles forward & backward.
THA-THANG:
| Divide into 3-4 teams |
| A team will perform the circuit, while one team member is in a hold. |
| When the team member breaks the hold, the next team member rotates in, and the one that rotates out, takes the position of doing exercise. |
| Repeat until all exercise are done. Take a lap, start the next round with the same format. |
| You can only do exercise while a teammate is “holding” |
| Station 1 |
| Hold plank on elbows |
| 25 merkins each team member |
| 25 squats |
| 25 big boy sit ups (ea) |
| run a lap |
| Station 2 |
| Hold a wall squat |
| 25 burpees each |
| 25 monkey humpers |
| 25 little baby crunches (4ct) |
| take a lap |
| Station 3 |
| Hold a “canoe” position |
| 25 diamond merkins |
| 25 lunges |
| 25 hello dollies (4ct) |
| Run a lap |
| Station 4 |
| Hold balls to the wall position |
| 25 bicep merkin |
| 50 single leg calf raises (25 ea) |
| 25 American Hammers (4ct) |
| run a lap |
MARY:
We went around the circle. One PAX led us through an ab exercise, then we did 10 merkins following each. We made it through 8 PAX (80 Merkins) and did a variety of ab exercises along the way.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
| Pride… Things I am proud of: |
| That flag has been here for every workout |
| WE have never had to use a pocket Q, you guys have signed up and showed to lead every workout at Shamrock |
| This AO makes me proud, and then things I am not proud of. |
| James 4:6 | But He gives all the more grace; therfore it says, “God opposes the proud, but gives grace to the humble.” |
| Proverbs 29:23 | A person’s pride will bring humiliation, but one who is lowly in spirit will obtain honor. |
MOLESKIN:
ANNOUNCEMENTS: