- Welcome: Below freezing and they knew what was coming – but 14 came out anyway.
- Warmup: 1 SSH
- Workout: The Tree Biscuit
- As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total, do A single burpee, repeat.
- Rules:
- A tree only gets tagged once
- Scaling/Modification: Skip a burpee if you need to but stay with the pack always.
- Taggers: Be sure to take turns tagging/slapping a tree
- In Cadence: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
- What’s a Tree: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
- No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
- Terrain: Be careful when running not to twist and ankle – trees have lots of bumpy roots around them. And don’t hit your face on a rock or root when doing a burpee in the dirt.
- Milestones: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee. Celebrating these milestones adds to the encouragement factor.
- We shattered the 216 record by doing 258 Burpees.
- Previous Tree Biscuits:
- Wrap – up:
- Salvation – Justification – Sanctification – All heady words. I’m hoping to encourage Harmony with the Holy Spirit, as my brother in Christ, Alistair Begg does here: https://www.truthforlife.org/resources/sermon/sanctification/ . Scripture is clear that God designed you in the womb, he numbers your days. He is the Alpha and the Omega. He knows all and is in all. Know that although you may have bowed the knee to Christ and your destiny is secured – there is still a process going on. God is not finished with you. He wants a relationship with you. He will not force himself on you. God waited 80 years to get started with Moses. He will patiently wait for you to come to Him with eagerness. If you are not listening to God and want to – pray about it. God runs back to any prodigal son with open loving arms. No matter where you are at – you can still work with God. He knows you inside and out – don’t try to hide anything from him. Draw close, listen, walk with him. If you need a very slow still pace – He will understand. If you want to ramp things up – he will challenge you appropriately – he will not bury you with Mt Everest if you can only handle the foothills. Trust him.
Tag: Betty
The Manhattan Project
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 43 ℉ | 83% | 39 ℉ | 5.7 mi/h | NNE |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
25 SSHs .
10 Storm Troopers.
10 Windmills.
10 Tie Fighters
10 Merkin/Mtn Climber Combination
THA-THANG:
Mosey towards main parking lot near St. Patrick statue. Divide into two teams. Thang consists of running around parking lot and back to statue area. Each PAX rolls two dice and perform two sets of exercises defined by the numbers that show up on each dice. After completing the exercises and lap, they record a tally for their team. Running and Rolling dice for ~15 minutes. Team with most tallies wins.
Exercises are:
Dice #1
1 – Burpee x 10
2 – Bear Crawl
3 – Derkins x 25
4 – Flutter Kicks 4 cnt x 20
5 – Box Jumps x 20
6 – Dips x 30
Dice #2
1 – Bernie Bear Crawl
2 – Wide Merkins x 25
3 – Hello Dollys 4 cnt x 20
4 – Iron Mikes x 20
5 – Diamond Merkins x 25
6 – Motivators from 5
Then mosey to picnic pavilion. Divide into 5 groups. There are 5 stations with different exercises at each. Rotate the stations doing the exercises until time to recover. Rinse and Repeat. Stations where:
1. Picnic Pavilion – Using picnic table benches, 15 straight leg lifts and 15 knees to chest. Ab work with legs hanging off end of bench.
2. Pull Up bars – AMRAP twice. Carolina Dry Docks for those not wanting to share equipment.
3. Stonehenge – 20 Derkins and 20 Irkins.
4. Fire Pit – 20 Box Jumps and 10 single leg squats (5 each leg).
5. Volleyball Benches. PAX pick two from the following: – 20 Derkins, 20 Dips, 20 Box Jumps or Step Ups, 20 Carolina Dry Docks, or 20 Bicep Push Ups
Then Mosey back to AO.
MARY:
31 LBCs.
COUNT-OFF & NAME-O-RAMA
18 Brothers. Welcome to FNG – Interpol and congrats to being of the watch list for 5(?) years.
CIRCLE OF TRUST/BOM:
Lots of very interesting things have happened at ORNL since its beginning in 1943. One was that they hired me 20 years ago on Jan 29th 2001. Here’s a link describing ORNL’s history. https://www.ornl.gov/content/seventy-five-years-great-science. Check out the timeline and interactive mural.
MOLESKIN:
Prayers for the wives recovering from and going into surgery. For the kids struggling with issues at school. For our brothers battling illness. For Pom Pom, who is 4 months from his wedding day. And for what are the far too normal requests that continue to be issues for us all (Covid, Racism, ….).
ANNOUNCEMENTS:
Blood Drive on Friday
Asylum CSAUP on Saturday
Weather Advisory
The Scene
36 degrees and wet
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Motivators from 8
Squat to kneel and back up (6-count)
Hairy Rockettes
Cherry Pickers
Ankle to hands
Tha-Thang
Curb on CMU Mosey Way
Squat to curb tab
Hold Session 50 seconds of work 10 seconds of rest
Single Arm Hold -L
Single Arm Hold -R
Hollow Hold
Plank Hold
Glute Bridge
Side Plank -R
Side Plank -L
50-40-30-20-10
Seasaw lunge
CMU Curl Press Tri-Ext
Predator Jacks
V Up’s
CMU Single Arm Row
Got through 50 of each and 40 of lunges and curl/press/tri ext
On the way back to CMU pile we switched between rifle carries, one arm overhead carries, suitcase carries and zombie carries.
Mosey back to shovel flag just in time
Mary
No Time
COUNT-OFF & NAME-O-RAMA
9 HIM’s
COT/BOM
Watch this: “Good”- Jocko Willink
If you follow Jocko at all you have surely heard him say “Good” in response to almost every situation, especially when things do not go as planned. The video is linked up above and is sure to fire you up.
With all of the stuff going on around us we can ultimately only control how we respond to things. I have found it beneficial to respond with “Good” and go from there. It helps me remember to take things in stride and take a lesson from every situation and get better no matter what happened. Good can come from any situation if we look hard enough.
Ultimately, if you are a believer, you can say “Good” in everything because we know that the Lord is with us and He is ordering our steps.
Joshua 1:9– “Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”
MOLESKIN:
ANNOUNCEMENTS:
Shamrock – When God speaks, listen!
THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Burpees
Tie Fighters x10 both directions
Side Straddle hop (IC) 4 CT x 10
Cherry Pickers 5
5 Burpees
Snow Angels x25 OYO
5 Burpees
THA-THANG:
Mosey to Block Pile
5 Burpees
Twist with CMU and walk
Rifle carry
Repeat
Go to the brick circle
5 Burpees
20 Dips
10 Step ups
5 Derkins
X 3 rounds
5 Burpees
Mosey with Blocks towards pile
Stop at chalked area
5 Burpees
50 Bench Press
25 Block Squats
Run a full lap around rear parking lot
5 Burpees
50 Curls
25 Rainbows
Run a full lap around rear parking lot
Repeat both sets as many times as you can. I believe most people did 2 full rounds of each variation.
Return CMUs
Gas Pumps
Mosey back to AO.
MARY:
Flutter Kicks
Monkey Humpers
Freddie Mercury
COUNT-OFF & NAME-O-RAMA
Osteen, Patsy, Clickbait, Hurl, Jenner, Crawl Space, Baby Boomer, Betty, Mermaid, Curveball, Waxjob, Dumpster Dive, Cheatsheet, Anchorman
CIRCLE OF TRUST/BOM:
When God speaks, listen. I am often discouraged when I go so long without hearing or feeling like God is trying to speak to me or teach me something.
I went for a run this weekend by myself and listened to the last 10 chapters of Job. Not the most feel good pump you up thing to listen to while you run, but I am behind on my daily readings so I needed to catch up. It was actually very powerful and revealing to me. I loved hearing God’s reaction to Job at the end. God really laid it all out for him and Job just sat there, probably trembling, and listened.
After I finished Job I had a thought pop into my head. I need to spend more intentional devotional time with my kids. I prayed that God would give me more opportunities to spend time in the Word with my kids.
10 Minutes after I got back home Saturday morning my 8 year old daughter woke up and came downstairs. We sat and talked a few minutes and then she ran upstairs to get her daily devotional book. She read it then asked me to look up a few verses that were mentioned at the bottom and we discussed what they meant. Then she wanted to try to find a Christian cartoon on Right Now Media to watch. One of the 1st things that popped up was an episode about Job. She didn’t know anything about Job and wanted to watch it. It led to more discussion during and after the show.
So within 1 hour of my Saturday morning; God laid something on my heart, I prayed about it and He answered it. It’s like God was making Himself known to me in a tangible way. So I’ll end where I started by saying, when God speaks, listen.
MOLESKIN:
Pray for: Cheat Sheet’s family, Mermaid’s friend Joe with a broken leg. Jenner’s med school acceptance and paperwork issues.
Leverage Your Resources
THE SCENE: Abnormally warm low 50’s light wind, and otherwise perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
motivators form 7, but we stopped at 5. I couldn’t wait to get into the workout and didn’t want to waste time
tempo squats (10)
thai fighters (12) front and back
Cherry Pickers (4) slow
THA-THANG:
| Battle Buddies… |
| Station 1 |
| Partner 1 does exercise while partner 2 double farmer carries blocks |
| balls to the wall |
| Elevated plank jacks (feet on wall) |
| derkin twist or derkins with your feet on the wall, if the twist eludes you (like it did me) |
| Station 2 |
| Farmer Carry |
| Dirty Hookup, like shoulder taps, but you reach out and place your hand on the wall, place the second hand on the wall, then back to the ground. |
| Wall Squat |
| push up, one arm on wall, one arm on ground |
| Station 3 |
| Rifle Carry |
| Vertical Bench press on wall |
| Step ups on same wall with blocks |
| Dips with the block in your lap |
| Station 4 |
| Zombie Carry |
| Curls |
| Single arm rows from plank position |
| weighted bat wings |
MARY:
20 pickle pounders in cadence to an audience followed by 10 merkins
20 flutter kicks in cadence followed by 10 merkins
20 LBC’s in cadence followed by 10 Merkins
10 Big Boys OYO followed by 10 merkins
20 Freddie Mercury’s in cadence led by Snaggle
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I shared an excerpt from a back blast I found on LinkedIn from the F3 Nation page, you can read it below.
Leverage Your Resources
MOLESKIN:
Curveball and his brother
Jenner and his med school situation
Cheatsheet pray against racism
ANNOUNCEMENTS:
Consider doing the 43 day challenge.
January 1-February 12
1. Physical activity daily-preferably at a beatdown but can be done at home or yoga or hiking etc.
2. No alcohol
3. Drink 1 gallon of water daily
4. Eat healthy-not saying you have to do a diet but try to avoid sugars processed foods etc
5. Read 10 pages daily of something that will enrich your mind whether it’s Jocko, Goggins @Crawdad (Robbi Dickens) read something.
6. Spend 5 minutes daily in uninterrupted prayer
7. Spend intentional time with your family or significant other daily and do something spontaneous once a week Guidelines:
Honor code
Find a Battle buddy that you trust to hold you accountable
Take before/after pictures