TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
6 exercises to improve mental toughness:
1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
4. Ruck – put a heavy pack on and go walk for hours.
5. Farmer carry – pick up some heavy shit and go for a mile walk.
6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.
MOLESKIN:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.
Tag: Bartman
All Around JUCO
THE SCENE: Beautiful 50 something.
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
In an attempt to run around all of JUCO, begin mosey toward the Sophomore. At the four corners,
- 20 merkins
- 20 squats
- 20 mountain climbers
- 20 Freddie Mercury
Continue run around the back of the maintenance building to the grassy hill. Run up the hill 5 times while zig-zagging around each tree. At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.
Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC. Run around the walk path and stop as instructed to perform exercises:
- 10 burpees OYO
- 20 Hello Dolly IC
Cut off the walk path at the large parking lot northeast of the school.
- 10 8 Count body builders IC
Run to the next corner of the parking lot towards Hardin Valley road. Perform exercise at the intersections.
- 20 squat jumps
- 20 star jacks
- 20 iron Mikes
- 10 burpees back at the shovel flag
MARY:
LBC smoker: 10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
COUNT-OFF & NAME-O-RAMA
13 HIMS made it all the way around JUCO this morning!
CIRCLE OF TRUST/BOM:
Take time to appreciate the mothers and especially stay-at-home mothers in your lives. They do not get the credit they deserve, but try your best to remind them how important they are.
ANNOUNCEMENTS:
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.
Low hanging Fruit
THE SCENE: 60 degrees and moist like a hostess cake (moist and dry at the same time)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stuff to get warm. SSH. Merkins
THA-THANG:
Pair up and mosey to courts
Each pair gets a lacrosse ball. Standing 20 yards apart, one partner bounces the ball to the other and does a burpee. Repeat till both partners do 10 burpees, move 10 yards closer and repeat
everyone gets a ball. Squat bounces. Do a squat and each time you go down bounce the Ball to your other hand x30. Then…..iron mikes handing off the ball under your forward leg to your other hand each rep. x20
Mosey to the boat with ball.
run around course bouncing your ball while running. Try to switch hands often. At single cones do exercise and qty listed. At multiple cones pick up ball and SPRINT to next three cones. Single cone exercises are:
- Iron mikes x20
- Diamond Merkins x20 (holding ball)
- LBCs passing ball between legs x30
- Lunges passing ball x30
- Hold V while passing ball around torso x30 revolutions
repeat till time runs out.
MARY:
Circle up and have everyone yell out an exercise and qty
COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Keep your eye on the “ball” Christ. Stay concentrated on him and his word and he will lead you in the right direction.
MOLESKIN:
It was a bit quiet this morning as it was hard enough running while bouncing a ball let alone talking. Great work by everyone today. Toebox tried to take the title of worst smelling fart
ANNOUNCEMENTS:
Prayers for Troll’s wife and family/friends of Mike. Abridged night 5/9
Millennial’s Can’t Jump Rope
THE SCENE: 60’s & clear
F3 WELCOME & DISCLAIMER
Quicker than normal…running late!
WARM-O-RAMA:
SSH x 20 with increasing speed
THA-THANG:
8 stations set up in front of the outhouse. 2 minutes at each station then rotate to the next. The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope! All this while Lynyrd Skynyrd played blissfully in the background….good times.
- Curls (30, 25, 20 dumbbells)
- Squats (60 sandbag)
- Calf Raises (40 sandbag)
- Kettlebell swings (35, 40 bells)
- American Hammers (assortment of plates…can’t remember exact weights)
- Mr Spectacular (15 dumbbells or 30lb ruck plates)
- Overhead Press (20 ruck plate x 2)
- Jump Rope
MARY:
Nada
COUNT-OFF & NAME-O-RAMA
8 strong. Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman
CIRCLE OF TRUST/BOM:
Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary. Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.
MOLESKIN:
Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area. Shooter eventually resorted to air jumping, with fancy tricks!
ANNOUNCEMENTS:
Hardship hill coming up. Sign up for a team.
Something died inside Waxjob
THE SCENE: The weather was somthin real nice Clark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to tennis courts for a couple laps, line work with bear crawls, crawl bears and side bears.
THA-THANG:
Groups of 3-4. Mosey to the track. At each cone do exercises listed as a team. Then mosey to next cone. 3 rounds
- 100 burpees, BBS (150 LBCs), inch worms
- 200 Toe touch planks,Squat jumps, merkins
- 300 lunges (per Leg), dry docks, Bobby Hurley’s
- 400 LBCs, flutter kicks, squats
Figure out as a team how to get all reps done
mosey to tennis courts for some sprints if time
MARY:
Ab stuff
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9 •
“Two are better than one; because they have a good reward for their labor.”
When individuals work together, they can double their strength and get much more done as a team. They also reap the value of having worked in unison, thus creating harmony instead of disorder. Working as one people begins with the efforts of each person, as they work with another person.
• Proverbs 27:17•
“Iron sharpeneth iron; so man sharpens another.”
A team has checks and balances, one person watches the other one’s back. They help them if they falter or lose sight of the goal, just like in friendship. A good friend isn’t someone who always agrees with you, what you do, or what you say. A real friend is someone that is willing to challenge you, to be better as a person. A team player encourages his fellow team mates to be better players. Teamwork and friendship both work in very similar ways.
ANNOUNCEMENTS:
Abridged, HHOCR