- 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!!!
Tag: Baby Boomer
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.
Betty White and John Madden
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 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:
Betty White and John Madden both recently passed away. In looking for quotes from either of them, I realized their ‘best’ quotes are not that profound. But both people are memorable and have positively affected a great many. You don’t have to spout off mind bending words of wisdom to be a positive influence. Be yourself. Have fun. Be nice. You’ll be remembered and well thought of.
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:
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.
Shamrock – 100 or bust
THE SCENE: 29F / frosty
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
Warmup to the suck!
25 Curls
25 Flutter kicks – 4-count
50 CMU Bench press
50 windshield wipers
Mosey with CMU to the front of campus
10 Squat presses, but do 5 presses at the top before your next squat
-Short mosey loop after each exercise
20 Hello Dolly 4-count
30 CMU rows
40 Alternating CMU Merkins
50 CMU overhead press
60 American Hammers single count
70 LBCs
80 SSH single count
90 CMU Bench Press
100 scissor kicks single count
Return CMUs
50’ CMU drag
Take a lap around campus
Mosey back to AO flag
MARY:
20 Snow Angels, Pickle Pounders – Monkey Humpers 10 x 4 count
COUNT-OFF & NAME-O-RAMA
6 – Mermaid, Anchorman, Pom-Pom, Steam, Dumpster Dive, Baby Boomer,
CIRCLE OF TRUST/BOM:
Psalm 142[a]
A maskil[b] of David. When he was in the cave. A prayer.
1.I cry aloud to the Lord;
I lift up my voice to the Lord for mercy.
2.I pour out before him my complaint;
before him I tell my trouble.
3.When my spirit grows faint within me,
it is you who watch over my way.
In the path where I walk
people have hidden a snare for me.
4.Look and see, there is no one at my right hand;
no one is concerned for me.
I have no refuge;
no one cares for my life.
5.I cry to you, Lord;
I say, “You are my refuge,
my portion in the land of the living.”
6.Listen to my cry,
for I am in desperate need;
rescue me from those who pursue me,
for they are too strong for me.
7.Set me free from my prison,
that I may praise your name.
Then the righteous will gather about me
because of your goodness to me.
So many great words of wisdom in this chapter. It really spoke to me last week. Verse 3 paints a great picture of God always being with us. Verse 4 made me think of F3 and other rich relationships that help me to not feel alone. However when we hit those moments in life God is always there and is the most reliable friend. Verse 6, I love that David admits that he is out numbered and can’t “man” his way out of trouble.
MOLESKIN:
Pray for Pom-Pom’s wife for a healthy pregnancy.