Dumpster Dive – Page 20

Shamrock – 3>2

February 1, 2022 Anchorman

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side. This will be a go-to for my Qs.

Stretch

THA-THANG:

Mosey with 3 dice (better than the original 2) to Cedar Bluff School Stairs

Halfway stop for a little break

Curb Alperts – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute

Use the 3 custom made cardboard dice to play your luck. Stair climbs after each roll.

Mosey back to the AO

Stopped at CMU pile for 50 curls and 50 presses.

MARY:

Trolley led us with some Freddie Mercurys to finish the time.

COUNT-OFF & NAME-O-RAMA
9 – with 1 being a FNG Anchorman, Dumpster Dive, Steam, Mermaid, Interpol, Pom-Pom, Trolley, Curveball, Manscape,
CIRCLE OF TRUST/BOM:

The Word: Psalm 46:9-11

He makes wars cease
to the ends of the earth.
He breaks the bow and shatters the spear;
he burns the shields[d] with fire.

He says, “Be still, and know that I am God;
I will be exalted among the nations,
I will be exalted in the earth.”

The Lord Almighty is with us;
the God of Jacob is our fortress.

John 16:33

33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”

I love hearing the all powerful statements from both God the Father in the Old Testament and from Jesus in the New Testament.

I just want to encourage you men to lean on this all powerful God that created the universe.

Warriors working upper body

January 26, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	26 ℉	74%	18 ℉	7.3 mi/h	NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Windmills, 5 Ranger Merkins, and 5 Spiderman Merkins.

THA-THANG:

Mosey to berm along football field. 10 Incline Merkins. 10 Decline Merkins.

Mosey to big parking lot. 10 stations in basically a loop. On your own move from one station to next do exercises. 5 total laps.
#1 5 Ranger Merkins
#2 5 Diamond Merkins
#3 5 Wide Merkins
#4 5 Carolina Dry Docks
#5 5 Spiderman Merkins
#6 5 Regular Merkins
#7 10 BBS
#8 10 Squats
#9 10 LBCs
#10 10 Monkey Humpers

On fifth lap, 10 each of all Merkins.

Mosey to short wall by church. 15 Incline Merkins. 15 Decline Merkins.

Mosey to CMU pile. Grab a CMU
20 Curls, 20 Overhead Triceps, 20 Overhead Press
15 Curls, 15 Overhead Triceps, 15 Overhead Press
10 Curls, 10 Overhead Triceps, 10 Overhead Press
5 Curls, 5 Overhead Triceps, 5 Overhead Press
Quick break mosey to end of parking lot and back
20 CMU Merkin, 10 count break
15 CMU Merkin, 10 count break
10 CMU Merkin, 1 or 2 count (No real break and do 5 more)
5 CMU Merkin

Mosey back to AO
MARY:
30 Flutter kicks
20 Merkins
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Dumpster Dive’s mother and her recovery from surgery. For elderly friend of Cheetsheet and her well being. For Cheetsheet’s daughter and all kids that they become stronger and grow because of the love of their parents. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

10:30 Next Level

January 13, 2022 Trolley

Welcome: Fitness – Fellowship & Faith (Bootcamp)
When: 5:30am , 28 degrees, chill dog.
Where: Shamrock – Catholic High School
Why: To encourage, focus, sharpen each other.
Who: 5 High Impact Men plus a Dog
What:
- 10 Burpees
- 30 Core reps of rotating H.I.M choice.
- Run 250 yards.
- Repeat above three things.
- We did about 2.5 miles of running around the campus’s of Catholic High School and Cedar Bluff Elementary. We did 11 stations. So 110 burpees plus 30 reps of (Big boy setups, Flutter Kicks (4 ct), Scissor Kicks 4ct, Little Baby Crunches 4ct, Superman’s, Side crunches, Freddie Mercuries, Pickle Pointers, Pickle Pounders)
Wrap Up:
- What’s your next level for 2022? Men called out requests for more fellowship, more f3 attendance, more scripture, being in the word more, more prayer. I too feel these desires to step it up to the next level. I’ll be attempting to start a website that will challenge us to another level of fitness. Lord willing, I’m also going to be starting a simple accountability group combined with some scripture memory. Hopefully all three of these things will help gently nudge us to the Next level in all three F’s (Fitness Fellowship and Faith). What’s your next level? Bring it!!!

Betty White and John Madden

January 5, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	39 ℉	87%	34 ℉	8.3 mi/h	SW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

Straight into a mosey. .15 miles and then 20 SSHs and 10 Rockettes. Mosey .15 miles then Cherry Pickers OYO, 20 total Tie Fighters, and 10 Merkins.

THA-THANG:

Retread of Fun with the Alphabet workout. Based on this list:

A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20

Using four variations of the above alphabet/exercises. During Welcome tell PAX to think of and remember the names of their favorite pets. Now, mosey about .15 miles to different exercise locations. Using alphabet workout list, do the exercises of the first pet name. Mosey .15 miles, switch to second alphabet variation, and do second pet name. Do this for all pets of the PAX or until you run out of time.

Half way through, mosey to CMU pile. Everyone grab a CMU. One half of a Gorilla Complex.

Then back to alphabet workout and PAX pet names.

Then Mosey back to AO. (Mosey distances are all basically just far enough and slow enough to have a break.)

MARY:
Last pet of the group was used for the Mary.

COUNT-OFF & NAME-O-RAMA
7 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For the loss of a father-n-law and those in that family. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Shamrock – 100 or bust

December 13, 2021 Anchorman

THE SCENE: 29F / frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises

5 Merkins

THA-THANG:

Mosey to CMU pile

Warmup to the suck!

25 Curls

25 Flutter kicks – 4-count

50 CMU Bench press

50 windshield wipers

Mosey with CMU to the front of campus

10 Squat presses, but do 5 presses at the top before your next squat

-Short mosey loop after each exercise

20 Hello Dolly 4-count

30 CMU rows

40 Alternating CMU Merkins

50 CMU overhead press

60 American Hammers single count

70 LBCs

80 SSH single count

90 CMU Bench Press

100 scissor kicks single count

Return CMUs

50’ CMU drag

Take a lap around campus

Mosey back to AO flag

MARY:

20 Snow Angels, Pickle Pounders – Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
6 – Mermaid, Anchorman, Pom-Pom, Steam, Dumpster Dive, Baby Boomer,
CIRCLE OF TRUST/BOM:

Psalm 142[a]

A maskil[b] of David. When he was in the cave. A prayer.

1.I cry aloud to the Lord;
I lift up my voice to the Lord for mercy.

2.I pour out before him my complaint;
before him I tell my trouble.

3.When my spirit grows faint within me,
it is you who watch over my way.
In the path where I walk
people have hidden a snare for me.

4.Look and see, there is no one at my right hand;
no one is concerned for me.
I have no refuge;
no one cares for my life.

5.I cry to you, Lord;
I say, “You are my refuge,
my portion in the land of the living.”

6.Listen to my cry,
for I am in desperate need;
rescue me from those who pursue me,
for they are too strong for me.

7.Set me free from my prison,
that I may praise your name.
Then the righteous will gather about me
because of your goodness to me.

So many great words of wisdom in this chapter. It really spoke to me last week. Verse 3 paints a great picture of God always being with us. Verse 4 made me think of F3 and other rich relationships that help me to not feel alone. However when we hit those moments in life God is always there and is the most reliable friend. Verse 6, I love that David admits that he is out numbered and can’t “man” his way out of trouble.
MOLESKIN:
Pray for Pom-Pom’s wife for a healthy pregnancy.