- Welcome: 1 and all.
- Warmup: A little bit-o-this, little bit-o-that.
- Workout: Burpee Baseball
- Two Teams (split up as even as possible).
- Player at bat throws a ball (from home plate) into the outfield as hard as can then runs around the bases doing two burpees per base (of the specified type) and then run home to get a point.
- Player from oposing team goes an fetches the ball (starting from home plate) and must do 5 burpees of the specified type at the ball and then run to home to get a point.
- The player who gets home first wins the point (ball).
- Teams switch “At bat” turns every three runs (plays/at bats/competitions)
- Both teams in the “Dug outs” do matching burpees of their player who is in the current play. So if your player is running to fetch a ball then you do 5 of the burpees (of specified type). If your teammate is throwing the ball then you do 6 burpees (of the specified type).
- The team with the most balls wins the game.
- We almost got through 20 balls and had one home run (Nice huck @Jenner!)
- Third game of Burpee baseball ( Game 1, Game 2)
- The Type of burpee is written on the ball itself and is one of the following
- Burpee with plank jack
- Burpee with one leg
- Burpee with Iron mike
- Burpee with Donkey Kick
- Burpee with Double Squat Jump
- Burpee with Parker Climbers
- Burpee with Lunge
- Burpee with Frog
- Burpee with Big Boy
- Burpee with Release Merkin
- Burpee with Double Merkin
- Burpee with Imperial Walker
- Warmdown: None.
- Wrap up Word:
- Announcements:
- Dad Camp
- Of the chain (CSAUP)
- Hard ship Hill
Tag: Baby Boomer
TMF / TCE @ Shamrock
- Welcome & Warning:
- Despite this being a totally Free workout, we are Amateurs and so are you – so take heed – be ware. workout, zit, zot, ping pong..zap zork — dang it’s early.
- Why am I up again? Oh, yeah, to get Total Muscle Failure & Total Cardio Exhaustion….
- Warm Up
- Super slow and long cherry pickers…
- A little Burpee + increasing 1,2,3,4,5 merkin additions practice
- aaaaannnd onto the Beatdown.
- Workout (Total Muscle Failure + Total Cardio Exhaustion )
- Start at left side of far corner of football field. Do
- 1 Burpee
- 1 Burpee with two merkins
- 1 Burpee with three merkins
- 1 Burpee with four merkins
- 1 Burpee with five merkins
- Run down the line to the next 5 yard marker and do the same 5 excercises above. Then run directly across the field on the 5 yard line and repeat all the above until you reach the end of the field. (break up into criss crossing teams if we have enough people 10 or more).
- We made it to the 50 yard line for a total of 55 Burpees and 110 Merkins. Then we ran the same pattern zig zagging accross the field to the end zone.
- At the locker room wall
- With back to wall, walk your feet up the wall. Hold a handstand for 10 seconds.
- Repeat 4 times.
- Start at left side of far corner of football field. Do
- Warm Down
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- Leg Lift ring of fire ( tight HIM circle legs facing out – hold a leg lift as successive HIMs run around the circle and thrown down the lifted legs)
- Wrap Up
- We need to strengthen our second F. Fellowship. We went around the circle and announced our real name and shared a tid-bit about each other that the others probably didn’t know. Some shared prayer requests, some shared how they got their F3 name. Norm, Daniel, Chris, Nathan, Barry, Matt, Jake, Dan, Bradly, Brad, Joshua. We learned about swimming, going to med school, fainting, lots of kids, and all sorts of good stories. Love you guys! Thanks for comin out and bringing light into the darkness.
Head to Head Competition
THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| tempo merks |
| tempo squats |
| baby arm circles |
| cherry pickers |
| quad stretch |
| arm stretch |
THA-THANG:
| Break into 2-4 teams depending on how many PAX show up. | |||||
| Competition | |||||
| max reps on each. | |||||
| 1 | Planks | ||||
| 2 | Hand release Merkins | ||||
| 3 | 100’s at the track, may have to run heats with a winner’s and loser’s bracket | ||||
| 4 | Big Boys | ||||
| 5 | Wall Squats | ||||
We broke into 2 teams. Team 2 beat team 1 by a score of 23-7. Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:
ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL
“I’m curious about the chicken, eating the rock.”
The Scene
Beautiful morning for some 1st F
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Seal Claps
Imperial Walkers
10 count squats
Tempo Merkins
SSH stopped counting at 5 and went to 22 everyone did not stop together so we did 3 burpees.
Mountain Climbers
Tha-Thang
Moseyed around and then back to where we started the warm-up and grabbed two rocks each from the retention ponds area
Between each exercise, we bear crawled up the railroad tie stairs, Bernie the parking lot to the light pole and jogged back to our rocks and planked or hollow body holds for the 6.
25 Skier swings
20 Shoulder press
15 Triangles
10 Rock Pass Through Lunges (Pass through each leg was 1 rep)
5 burpees over the rock (back and forth was 1 rep)
Mosey to Racketball Club Way climb and setup for some DORA 123
100 Squats
200 BBS with legs flat on the ground
300 SSH
Partner 2 ran up Raquetball Club Way at a distance chose by Corona Weight (about half way up the climb)
Mosey back to the AO with a detour through the small retention bond at the school entrance and a quick stop for a 7’s session
1 Skater Hop (Side to side was 1 rep)
6 merkins at the middle light pole
2 Skater hopes (side to side was 1 rep)
5 merkins at the middle light pole
….. You get the idea
We had enough time for a fellowship mosey to the AO and time was called 30 seconds past 6:15
Mary
No time but we did plenty of BBS as a group
COUNT-OFF & NAME-O-RAMA
17 HIM including 1 FNG welcome Highlander
COT/BOM
Some words were spoken about honoring others in your life.
Honor says “Where do I position myself to bring the best out of you,” not “What do I expect you to do for me”.
“To show honor to someone is grace in action. Be excellent at handing out pockets of grace as people learn and grow, particularly when mistakes happen.”
“Honor is not about a person’s performance but their value in the image of God.”
*all stolen from the Called to Influence devotion in The Bible app
MOLESKIN:
ANNOUNCEMENTS:
Legs
The Scene
Started off cool then got increasingly more humid as we went
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
10 Hillbilly Squats
10 Windmills
5 Froggers
10 Lateral lunges (L+R=2)
10 tempo merkins
Tha-Thang
Knuckle Draggers
Bernie
Inchworms
Alternating leg wall sits
100 yard mosey 10 squats Mosey back
Wall mountain climbers
100 yard mosey 5 burpees Mosey back
Pulsing split squats
100 yard mosey 10 squats Mosey back
Blast off wall merkin (Wide and closed grip)
100 yard mosey 5 burpees Mosey back
Rotating long jumps
Mosey to the construction zone and do wooden pallet carries around a parking lot island. Groups of 2 or 3. Cheatsheet went solo.
Mosey to CMU pile
1 round
10 CMU Curl, Press, Tri-extension
15 CMU Pull Through Push Ups
30 CMU Reverse lunges (15 each leg)
20 CMU Rows (10 es)
Mary
6 inch LBC’s for a 10 count to get us to the 45 minute time camp
COUNT-OFF & NAME-O-RAMA
11 HIM
COT/BOM
“You must own everything in your world. There is no one else to blame.” -Jocko Willink
MOLESKIN:
ANNOUNCEMENTS: