Baby Boomer – Page 17

Lunge until we Plunge

February 14, 2022 Mermaid

THE SCENE: 28 degrees, with a wind chill in the low 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats, Tempo Merkins, Cherry Pickers (Slow), laps in the parking lot, and stretch your quads.
THA-THANG:
Run to the church, and hang out at the columns (in the dry).
Perform 20 lunges, followed by a 30 second wall squat
Perform 19 lunges, followed by a 30 second wall squat
Repeat until 1 lunge, and a 30 second wall squat

Total of 210 lunges and 10 minutes of wall squats
Once we wrapped that up, we did three rounds of the following:
20 (10 Each leg) Bulgarian Split Squats, run to the construction fence, find a curb and elevate your heels on the curb and do 20 squats. Bernie back to the start.

MARY:
We slowly moseyed back to the A/O where we each called out an ab exercise and followed it with 10 Merkins.
T-pain ( I can’t remember what Anchorman calls it) 10 merks
American Hammers and 10 merks
LBC’s and 10 merks
Oblique work (can’t remember the name) and 10 merks
Snow Angels and 10 Merks

More leg stretching
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I told a story about my oldest daughter and her actions. I counseled her to be a good example, and she (in the moment) did not want to be an example for anyone. Her little sister was acting out in the same manner, and I asked her to be a good example. Whether we want to be or not, we are all examples. It was in that moment that I realized the issues I had with her, were things that I had modeled poorly for her. You never know who is watching, and how they will choose to follow.

Jesus set a great example of Love, he could have chosen violence, or sarcasm, or really anything, but he chose to model love, and we should follow that lead.

Some relative verses:

Philippians 3:17
Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.

1 Peter 5:3
Not domineering over those in your charge, but being examples to the flock.

1 Corinthian 15:33
Do not be deceived: “Bad company ruins good morals.”

Titus 2:7
Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity,

MOLESKIN:
Pray for travel to Miami for Anchorman.
ANNOUNCEMENTS:
No announcements today.

Jailbreak Tour #9

February 7, 2022 Trolley

Welcome Scene: 28 degrees – brrrr dog.
Warmup:
- Windmills
- 10 Merkins
- SSH around parking stalls. (and reverse)
- High Knees
- 10 Burpees
- Kereeokee around parking stalls.
Workout: Jailbreak Tour (aka the deck of pain) (installment #9)
- Sprint (Jailbreak) in between each location and do the exercise on the newly drawn card.
- @ The Valley of Death : Do 3 Hill to Hill Sprints
- @ Football Field Entrance: Do 20 Wear Wolves
- @ Pull Up bars: Do 20 pull ups
- @ AO Home Base: Do 2 Bear Crawl parking log lengths.
- @ Soccer Field: Do 1 length accross crab walk
- @ Football Field: Do 2 Lengths of Bernie
- @ Fox Lonas First Entrance: Do 20 Smurf Jacks
- @ Church Pillars: Do 10 Handstand pushups
- @ All Saints Main Sign (corner of Cedar Bluff and Fox Lonas) : Do 20 Monkey Humpers (4 ct) – butt facing traffic
Wrap Up with Word
- No much to say other than a cry of the heart. Lord please bless the work of our hands today. Help us to do something that grows and prospers and is eternally fruitful. Help us with doing good for you and doing something that lasts. Ours days are numbered, this we know. So please help us to be fruitful in our hearts and souls. Please help us to bare eternal fruit!

10:30 Next Level

January 13, 2022 Trolley

Welcome: Fitness – Fellowship & Faith (Bootcamp)
When: 5:30am , 28 degrees, chill dog.
Where: Shamrock – Catholic High School
Why: To encourage, focus, sharpen each other.
Who: 5 High Impact Men plus a Dog
What:
- 10 Burpees
- 30 Core reps of rotating H.I.M choice.
- Run 250 yards.
- Repeat above three things.
- We did about 2.5 miles of running around the campus’s of Catholic High School and Cedar Bluff Elementary. We did 11 stations. So 110 burpees plus 30 reps of (Big boy setups, Flutter Kicks (4 ct), Scissor Kicks 4ct, Little Baby Crunches 4ct, Superman’s, Side crunches, Freddie Mercuries, Pickle Pointers, Pickle Pounders)
Wrap Up:
- What’s your next level for 2022? Men called out requests for more fellowship, more f3 attendance, more scripture, being in the word more, more prayer. I too feel these desires to step it up to the next level. I’ll be attempting to start a website that will challenge us to another level of fitness. Lord willing, I’m also going to be starting a simple accountability group combined with some scripture memory. Hopefully all three of these things will help gently nudge us to the Next level in all three F’s (Fitness Fellowship and Faith). What’s your next level? Bring it!!!

Shamrock – Road Rage!

January 10, 2022 Anchorman

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.

Betty White and John Madden

January 5, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	39 ℉	87%	34 ℉	8.3 mi/h	SW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

Straight into a mosey. .15 miles and then 20 SSHs and 10 Rockettes. Mosey .15 miles then Cherry Pickers OYO, 20 total Tie Fighters, and 10 Merkins.

THA-THANG:

Retread of Fun with the Alphabet workout. Based on this list:

A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20

Using four variations of the above alphabet/exercises. During Welcome tell PAX to think of and remember the names of their favorite pets. Now, mosey about .15 miles to different exercise locations. Using alphabet workout list, do the exercises of the first pet name. Mosey .15 miles, switch to second alphabet variation, and do second pet name. Do this for all pets of the PAX or until you run out of time.

Half way through, mosey to CMU pile. Everyone grab a CMU. One half of a Gorilla Complex.

Then back to alphabet workout and PAX pet names.

Then Mosey back to AO. (Mosey distances are all basically just far enough and slow enough to have a break.)

MARY:
Last pet of the group was used for the Mary.

COUNT-OFF & NAME-O-RAMA
7 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For the loss of a father-n-law and those in that family. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS: