THE SCENE: 57F Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Hill Repeats:
Start at the bottom of JUCOmanjaro and sprint up to the first turn out. Its about halfway up. My Garmin says it was 0.14 miles.
Then slow mosey back down. The time to come back down should be double the time it took to go up.
Then Rinse and Repeat, until the hill had been conquered 8 times.
Cool Down was a mosey through the JUCO campus.
Finally we got in some stretching: Touch Your Toes, Downward Dog, Upward Dog
MARY/BOM/COT:
Joined in with the Boot Camp guys led by Booster.
COUNT-OFF & NAME-O-RAMA
Erector, Frenchie, Cosmo, Downhill, Gump, Spotter, QIC-Archie
Tag: Cosmo
JUCO Leg Day
THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| Cherry Pickers |
| Baby Arm Circles Forward |
| Baby Arm Circles Backward |
| Arm Stretches |
THA-THANG:
| Indian Run to Sophomore hill |
| “El capitan” up hill (deep lunge with both hands on the ground) |
| Rocky Balboa (toe taps on curb) |
| 20 pull ups on Handrail |
| 60 Calf Raises toes pointed in, middle, pointed out 20 ea |
| Mosey To adjacent parking lot |
| Ascending Exercises at each interval. 7 intervals in total, ascending from 1-7. |
| Merkin/Bear Crawl at first stations |
| Monkey Humpers / Walking Lunges at second station |
| Groiners/Duck Walk at third stations |
| Pistol Squats (2 count, for each leg)/Bernie Sanders at final station |
| Mosey to parking lot |
| Suicides on parking lot |
| Mosey Back |
MARY:
| Windshield Wiper |
| American Hammers |
| LBC’s and Pickle Pounders |
COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40 Jesus’s most important commandments. Love the Lord your God with all your heart and with all your soul and with all your mind. And the second is like it: Love your neighbor as yourself. All the Law and Prophets hang on these two commandments.
I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior. I am trying to embody the second commandment, but its a challenge I struggle with. The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up. Brolympics on the Horizon. Judge Judy challenged JUCO to hit 40 people by year end. Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend. Last week they had 3.
Route 66
THE SCENE: 65 and slight sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 10 forward & back, followed by 10 tempo Merkins and Failure to Launch
THA-THANG:
Route 66 classic with the follow rounds: SSH, Merkins, pistol squats, Freddie Mercury, ranger merkin, oblique crunch, alligator merkin, American Hammer, Rocky Balboa.
PAX that finished early got to start 11s with Merkins on one end, BBS on the other, and broad jumps in between.
MARY:
Mountain Climbers x 25 IC
Plank Jacks x 25 IC
Box Cutter x 20 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Lots of chaos happens to us and it often puts us into situations you can’t control. You can, however, control your actions. React intentionally to this chaos and don’t let it control you. You can deal with the situation and be positive, or you can deal with it and be frustrated. The positive route is way easier.
MOLESKIN:
ANNOUNCEMENTS:
IronPAX Training
THE SCENE: Beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 25
- Windmill IC x 15
- Mountain Climbers IC x 25
- Merkins IC x 10
THA-THANG:
Mosey to lower turf MRSA field and watch Wagon Wheel & Swirlie dominate the Week 1 Iron PAX Challenge. Just before we do a twisted version ourselves.
- Set 1 (Start at the baseline)
- Hand Release Burpees OYO x 10
- Sprint to Midfield recovery mosey the remainder of the field
- R&R x 3
- Set 2 (Start at the baseline – 2 Burpees w/ every change in direction)
- Bearcrawl to Goal Box
- Backpeddle to Baseline
- Run the entire length of the field
- R&R to Goal Box and return back to start
- Bearcrawl to Midfield
- Backpeddle to Baseline
- Run entire length of the field
- R&R to midfield and return back to start
- Set 3 Descending Reps (start at the corner of the field)
- Burpees x 10
- Merkins x 10
- Walking Lunges x 10 (R&L left leg is one rep)
- Run a lap around the field
- R&R exercises descending by 1 rep (9 Burpees, 9 Merkins, 9 Walking Lunges etc.)
- We got down to 3 and finished remaining reps as a PAX before returning to AO
MARY:
- Bart – Gas Pumpers
- Swirlie – Flutter Kicks
- Cosmo – Peter Parker Merkins
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
https://f3nation.com/2019/02/17/king-q1-3/
When we first come out, it’s about survival. Then we get to the point that we can go for a whole workout. It’s important that we don’t stop there and that we continue to push ourselves to improve.
MOLESKIN:
FNG Rosetta showed up after receiving a Flying EH from “the Snowman” Frosty. Some mumble chatter about how eerily similar this was to the Killer B’s. However, if you want to be the Iron PAX, you have to train like the Iron PAX!
ANNOUNCEMENTS:
Next week is the CSAUP – show up and be ready!
JUCO Iron PAX Week 1
THE SCENE:
66 degrees in the gloom, JUCO met at HVA to use the Turf on the Football Field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did not warm up. In the interest of time the Killa B’s workout was the focus.
THA-THANG:
Start at the goal line. Broad jump (Bunny Hop) 10 yards to the 10 yard line then, 10 burpees, 10 Bonnie Blairs, 10 big boy sit ups. Repeat 3x every 10 yards. Then bear crawl 30 yards back to start (Goal Line). That’s 1 round.
Do 5 rounds for time.
MARY:
No Mary, no time. As guys finished they jumped back into the workout to encourage those still in progress.
COUNT-OFF & NAME-O-RAMA
24 total. 2 FNG’s Butter Knife & Stage Dive, plus a visitor named Smokey from Jacksonville.
CIRCLE OF TRUST/BOM:
Being desperate and alone. A story about being desperate and alone at a point in my life, and relying on God for help when no one else was there.
MOLESKIN:
4 prayer requests. Emily and her postpartum, The Alexander family dealing with Cancer and loss, Guardrail’s son and his asthma, and Mr. Rodgers and the recent loss of his son.
ANNOUNCEMENTS:
Back to JUCO on Monday. The Saturday JUCO bomb will take place at the Bomb Shelter. Mr. Rodgers is on Q, and we will be there to support him.