Tag: Brimstone
Shamrock – Weigelmanjaro
THE SCENE: 64 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward then backwards (IC) 4 CT x 10 each
Side Straddle hop (IC) 4 CT x 10
Cherry Pickers 5
Twinkle Toes (IC) 4 CT x 10
Stretch quads, runner’s stretch, cobra, down dog
Short Mosey
THA-THANG:
Spread Out in Parking lot
There are 12 parking space lines
Line 1 – 25 Big Boys
Line 2 – 25 Squats
Line 3 – 25 Merkins
Start over at line 4.
We will end up at 100 reps per exercise.
The rock pile
Pick up 2 small rocks
Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10
Butterfly with rock x20
American Hammers with rocks x20 x2
Mosey to Weigel’s Hill
Bear Crawl to the top. Anytime you stop for a break you have to do 10 ( feet pointing uphill ) BBS. When you get to the top head back down and pick up the 6.
At the top we all do Monkey Humpers until it burns then head to the AO
If time, we will try to do our 12 lines challenge again to make it to 200 reps per exercise
We made it about halfway through a 2nd round.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
Honeydew, Stitch, Curveball, Betty, Le Bling, Caveman, Mermaid, Eliza, Skid Mark, Base Salary, Voo Doo, Oscar Meyer, Tailhook, 8-seconds, Mandolin, Fire!, Brimstone, Rubber Duck, Curry, Commission, Crawl Space, Anchorman,
CIRCLE OF TRUST/BOM:
Psalm 143:10
10 Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!
1- The request – “Teach me to do your will,”- Isn’t that basically what we all want and need from God? It’s a direct request to God that he will honor.
2- The praise – “for you are my God!” – I love this declaration of worship and respect to God.
3 – Continued praise and doubling down on the request – “Let your good Spirit lead me on level ground!” – This gives me a visual for “Your will be done” – David invites God to lead him. He humbly admits that he can’t walk through life on his own. He needs the one and only mighty God to walk with him.
ANNOUNCEMENTS:
Hardship Hill – Work day Saturday
You Vs You, Martha Vs Mary
THE SCENE: Near 60 but dodged the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 Count), Cherry Pickers x 4 (4 Count), Mountain Climbers x 15 (4 Count)
THA-THANG:
- 4 evenly spaced cones or lines ~10 yards/30 feet apart
The Workout:
- Part 1: RUN
- 10 minute timer
- Start the timer, then…
- Run from Line 1 to Line 2 (~10 yards) and back to Line 1
- Run from Line 1 to Line 3 (~20 yards) and back to Line 1
- Run from Line 1 to Line 4 (~30 yards) and back to Line 1
- That is 1 rep
- Rinse and repeat as many times as you can in the 10 minutesds.
1 minute rest
- Part 2: AMRAP
- 3×2 minutes timer
- Count the total number of reps (cumulative, not individual)
- Start the timer, then…
- 2 minutes AMRAP SSH
- (no rest)
- 2 minutes AMRAP High Knees (count 1 leg)
- (no rest)
- 2 minutes AMRAP mountain climbers (count 1 leg)
3 MINUTES REST AND RECORD 1st ROUND # OF REPS
Now…REPEAT the full routine – starting over with your rep count
CIRCLE OF TRUST/BOM:
Luke 10:38 Now as they were traveling along, He entered a village; and a woman named Martha welcomed Him into her home. 39 She had a sister called Mary, who was seated at the Lord’s feet, listening to His word. 40 But Martha was distracted with [q]all her preparations; and she came up to Him and said, “Lord, do You not care that my sister has left me to do all the serving alone? Then tell her to help me.” 41 But the Lord answered and said to her, “Martha, Martha, you are worried and bothered about so many things; 42 but only one thing is necessary, for Mary has chosen the good part, which shall not be taken away from her.”
No matter how busy you think you are, there is only one thing you must do on any given day – grow closer to God. Even if a man gained the whole world but forfeit his soul, he has gained nothing. Grow first thing in the day and then again throughout the day because only one thing is necessary. Give the rest of your life the leftovers.
Doin’ the Shamrock Shuffle
THE SCENE: 65 degrees… Things are starting to heat around here.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats
10 Windmills in cadence
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS
THA-THANG:
• Mosey to the football field
• EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD. AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP. 5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag
MARY:
8 count Merkins x8
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Man o man… have you guys ever planned something with the best intentions, but it doesn’t happen that way? It happens to me more than I’d like to admit…
First off… Thank you 8 Seconds for your flexibility and willingness to switch days with me. I hear this was going to be your VQ.
Pride = Destruction
Humility = Honor
“Love each other with genuine affection, and take delight in honoring each other.”
Romans 12:10
This means have the highest respect for yourself and each other.
I challenge you to out do each other in honor.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Escape Haw Ridge 4/14 Sign Up
Capture the Flag
THE SCENE: Cool. clearish, Dark& lots of birds chirping
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:
Side Straddle Hops (25)
Imperial Walkers (20)
Cherry Pickers (5)
Tempo Merkins (10)
Tempo Squat (20)
10 Burpees
THA-THANG:
- What we have here is a modified version of capture the flag. Complete with additional burpees etc.
- -Split into two teams and then into teams
- -The flag is located at the end of each Parking grid, for each team.
- -To advance or move backward you must both complete the exercises in the parking space.
- -Bear Crawl, crab walk or lunge to next spot
- -Once you have crossed the “dead zone” you are in enemy territory and fair game for capture
- -Capture occurs if you are in enemy territory and they (ALL) complete the exercise before you (irrespective of when you started)
- -If “captured” you must take a lap around the school and start back at your flag
- – No guarding. Forward or backwards movement required
- -Poor form for speed is grounds for a punishment lap
- Losers – Take a lap while
- Winners – Hold an Al Gore
Exercises
- 10 burpees
- 10 squats
- 10 mountain climbers
- 10 smurf jacks
- 10 merkins
- 10 BBS
- 10 LBC
- 10 Monkey Humpers
- 20 Freddie Mercuries
- 20 Hello Dollies
- 20 Flutter kicks
- 10 Curls
- 10 Squat Thrusters
- 10 CMU swings
MARY:
Popcorn Mary.
COUNT-OFF & NAME-O-RAMA
See picture
CIRCLE OF TRUST/BOM:
- Priorities
- Many think your time reflects your priorities (often true)
- For many in this circle, your time may not reflect your priorities; it may reflect your lack of priorities or your weakness in setting priorities
- The squeaky wheel gets my time and attention
- This is a lack of ability to set boundaries and defend your time
- Jesus served? Yes – Jesus also prioritized his messages and his actions
- As HIM we are capable, willing and have the heart to serve in so many ways that we can’t do it all.
- Do you have an set of priorities well establish that guide your life?
- Are they reflected in what you DON’T DO as well as what you DO?
MOLESKIN:
ANNOUNCEMENTS:
Get your kitchen pass for Haw Ridge..