- Welcome: 45 degrees.
- Warmup:
- SSH, Cherry Pickers, Circle Bear Crawl, reverse bear crawl, crab walk, reverse crab walk, lunge, bernie.
- Workout:
- 50 dips & 10 Hand Stand Pushups at the cone beginning then
- Bernie to first cone
- Crab walk to next cone
- Reverse Crab Walk to next cone
- Lunge to next cone
- Inchworm to next cone
- Bernie to next cone
- Teams of two – Sprint to next cone
- Bear Crawl to next cone
- Reverse Bear Crawl to next cone
- Broad Jump to next cone
- Lunge to next cone.
- Mosey back to beginning.
- Repeat the above loop around the cone parking lot but then add in some stationary exercises (25 4ct flutter kicks, 25 LBCs, 25 Big boys, 25 Parker Climbers 4ct)
- Then repeat the above loop around the cones with the CMU.
- This workout was going to shape into a nice loop around the parking lot, which would have been a sort of triangle – hense the name “Bermuda Triangle” , however they started construction on site and so our triangle morphed into a pretty ugly shape..
- Wrap-up:
- Verse of the Day from the Bible App ” Ephesians 4:31 Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tender-hearted, forgiving each other, just as God in Christ also has forgiven you.”
Tag: Curry
Loco-Motion
THE SCENE: 50s and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Cherry Pickers x5
TN Rocking Chair x15
Failure to Launch x10
Crabettes x15
I forget what else…
THA-THANG:
Today’s workout is all about the journey. All exercises are movements:
Mosey to the CMU pile
Lunge across CMU parking lot back down to the road
Bear crawl across opposite parking lot to the curb
Duck walk back to the road
Mosey past the construction barriers
Inchworm Merkins across parking lot to covered walkway
Carioca the full length of the double parking lot, switch sides halfway
Burpee Broad Jump half the double lot
Bernie all the way to the Cedar Bluff entrance
Crawl bear from speed bump to speed bump
Side lunge half the double lot
Crab walk back
Broad jump back again
Gorilla Shuffle half the double lot, switch sides halfway
Heading back toward the AO, Rev. Lunge from speedbump to speedbump
Fluffy Bunnies (Murder Bunnies with no CMU) to the next speed bump
Jailbreak back to the AO!
MARY:
Out of time today!
COUNT-OFF & NAME-O-RAMA
9 including Honeydew’s 2.0: Paintbrush
CIRCLE OF TRUST/BOM:
Repeat BOM from Asylum last week:
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
MOLESKIN:
Good to have Pringle back in the gloom this morning!
ANNOUNCEMENTS:
This month: Donating paper napkins, copy paper, and paper 55 gallon trash bags for Street Hope Tennessee!
Bleachers and Wallees
The Scene
50’s and gorgeous,
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
SSH
Mountain Climbers
Tempo Merkins
IW
Crabettes
Tha-Thang
Mosey to bleachers
5 Rounds OYO
Bottom of bleachers complete 5 4-count IW
Bear crawl up bleachers
Top of bleachers complete 5 4-count In and Outs
Crawl Bear/Crab walk back down bleachers
When finished we headed to the closest endzone of the football field
3 rounds (IC) with a shuttle run to 50 yd line in between each round
5 Half Burpees
10 Elbow to Hands Planks
15 Crabettes
Mosey to weight room/bathroom building wall
5 Wallees (Burpee but instead of kicking your feet back on the ground, your feet go up onto a wall)
Bernie to the beginning of the track
10 air squats
Mosey back to the wall
Repeat 4x
Mosey to Track
x2
Mosey 100 meters
Lunge half the length of the endzone
Bernie second half the length of the endzone
x2
Mosey 100 meters
Reverse Lunge half the length of the endzone
Bernie second half the length of the endzone
On the way back to the AO
30 Rocky Balboas
Bear Crawl up the hill outside the football field
Repeat 3x
Mosey back to AO
Mary
10 4-count crabettes
COUNT-OFF & NAME-O-RAMA
9 HIM’s
COT/BOM
1 Samuel 24:6
6 He said to his men, “The Lord forbid that I should do this thing to my lord, the Lord’s anointed, to put out my hand against him, seeing he is the Lord’s anointed.” 7 So David persuaded his men with these words and did not permit them to attack Saul. And Saul rose up and left the cave and went on his way.
1 Samuel 25 Nabul and Abigail, Abigail spoke reason into David.
At church, we have been studying the life of David. In 1 Samuel 24 David, despite enormous peer pressure, did not take Saul’s life in the cave and listened to the voice of God and showed restraint. In the very next chapter, a man named Nabul insults him and he was ready to take the lives of every man in the town.
The same man shows so much restraint in one challenge because he was in tune with the voice of God. The very next challenge, arguably much less significant of a situation, he was ready to slaughter all the men in a town but listened to the reason of the wife of the man that had wronged him. As high impact men we need to be in tune with God’s voice as much as we can in our lives, but when this is not the case, surrounding ourselves with people who will speak reason to us is a crucial guardrail to have in place. I am thankful for the people in my life that are there to keep me on track when I am not as in tune with God’s voice as a should be.
MOLESKIN:
ANNOUNCEMENTS:
It was a HILL of a day
THE SCENE: Clear and cool, maybe 37 degrees, but otherwise beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| Tempo Squats x 10 |
| Baby Arm Circles forward & Backward x 10 |
| SSH x 20 |
| Cherry Pickers x 5 |
THA-THANG:
| Station 1 | |
| At Station one, El Capitan up the hill. At the top hold a left leg lunge for 30 seconds, then repeat for right leg | |
| Station 2 | |
| Run to the bottom of the stair case. 20 elevated heel Squats, run to the top of the stairs | |
| Station 3 | |
| Perform 20 squats, then do a 30 second wall squat | |
| Station 4 | |
| In front of the Middle School, elevate your feet, and do elevated plank jacks, then hold for 30 seconds | |
| Station 5 | |
| In front of the intermediate school, elevated merkins and a short hold. | |
| second round, one hand on the curb, merkins with a hold. | |
| Station 6 | |
| 20 Calf Raises, then walk on your toes to station 1 | |
| Rinse and repeat, at least two times, stay together and perform as a group. | |
MARY:
Interpol led us in the Mary as he practices for his VQ. We did American hammers, flutter kicks, monkey humpers and big boys.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
| 1 kings 17:4 |
| You shall drink from the Wadi, and I have commanded the ravens to feed you there. |
| 1 kings 17:6 |
| The ravens brought him bread and meat in the morning, and bread and meat in the evening; he drank from the wadi |
| God will provide. Just like he did for Elijah, we provides our necessities. We have food, water, and shelter. We also need a relationship with God and we need to be willing to ask God for help. As a man that is a weakness. Don’t be afraid to ask others for help, or God, and don’t take for granted the things that God provides. |
MOLESKIN:
ANNOUNCEMENTS:
Collecting for the Hope Street Mission.
Shamrock Jailbreak Tour
- Welcome: 29 degrees – Good thing it’s free and clear!
- Warmup:
- ssh
- cherry pickers
- 5 burpees
- 1 burpee per shamrock to the Football field (30 ish burpees)
- 25 yard mosey @ 25 % effort
- 50 yard run @ 50 % effort
- 75 yard sprint @ 75 % effort
- 100 yard sprint @ 100% effort
- Workout:
- The Shamrock Jailbreak Tour:
- Random HIM, pick a random card from the deck. Jailbreak to the location printed on the card and do the exercise printed on the card. Someone give a 30 rest count.
- Repeat
- Of the 18 cards to choose from we chose:
- @ Football field Entrance Do: 20 Wear Wolves
- @ Pull Up bars Do: 20 Pullups
- @ Football Field do: 2 Lengths of Bernies
- @ Valley of Death Do: 3 hill to hill climbs
- @ Football Stadium do: 5 Bleachers (top to bottom – touch railing)
- @ Catholic High School Main Entrance Overhang Do: 25 Burpees
- @ AO Home Base do: Bear crawl across parking lot twice
- The Shamrock Jailbreak Tour:
- Warm Down:
- 25 Freddy Mercuries
- 25 Flutter Kicks
- 5 Leg lifts
- 10 Gas Pumps
- 10 Captain Thors
- Wrap-up:
- As my friend Alistair Begg says “The main things are the plain things and the plain things are the main things”. This struck me as I read through 2 Corinthians 5:18-20
- “18 All this is from God, who reconciled us to himself through Christ and gave us the ministry of reconciliation: 19 that God was reconciling the world to himself in Christ, not counting people’s sins against them. And he has committed to us the message of reconciliation. 20 We are therefore Christ’s ambassadors, as though God were making his appeal through us. We implore you on Christ’s behalf: Be reconciled to God.
- Reconciliation occurs five times – that’s a big deal. It’s a “plain” thing and a “main” thing. In that Corinthian chapter there are many theological ideas but a repeated word is a focus point. It’s an attention getter – it’s a bold “Hey you look at this”. This is a calling – he has entrusted the message of reconciliation to us for us to share. Go out and share a “Hey how are you doing with God, would you like to be reconciled.” today. What is the Gospel? It is reconciliation. Peace with God – restoration with God. Be reconciled to God today. Admit & Confess that Jesus is who He says He is – the Son of God sent to save us from our sins – and you will be reconciled to him! Plain and simple.