- 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!!!
Tag: Dumpster Dive
Betty White and John Madden
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 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:
Betty White and John Madden both recently passed away. In looking for quotes from either of them, I realized their ‘best’ quotes are not that profound. But both people are memorable and have positively affected a great many. You don’t have to spout off mind bending words of wisdom to be a positive influence. Be yourself. Have fun. Be nice. You’ll be remembered and well thought of.
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
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.
Wise men still seek Him
THE SCENE:
A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.
12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).
Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts
Mosey back to AO after restocking the CMUs
MARY:
Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.
COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem). The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region. Christ is still interrupting culture today as wise men continue to seek Him! Remember that Jesus, our Savior, is the reason for this season of celebration.
“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
Matthew 2:1-6 ESV
A Short Circuit
THE SCENE: Warm enough for Wax Job to wear shorts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We divided into groups and worked through 4 stations. Station 1 was merkins and pull ups, Station 2 was Big Boys, and Flutter Kicks, Station 3 was Bench Press and Curls, and Station 4 was Bulgarian split squats and calf raises.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We talked about finding something to be Thankful for. As we approach Thanksgiving, many of us take the things that we have for granted, house, job, relationships. Be thankful in this season of thanksgiving.
MOLESKIN:
ANNOUNCEMENTS: