- Welcome – slight chill @ 43 degrees – clear skys – Moon sliver in the sky.
- Warmup:
- 10 SSH, 10 Tempo Merkins, 10 Tempo Iron Mikes
- Mosey to High School Entrance – 10 Monkey Humpers, 10 Pickle Pounders
- Mosey to All Saints Entrance – 10 Smurf Jacks
- Side Hops (both directions) , Kereokee towards CMU Pile, Bernie to CMU Pile
- Workout:
- Every Minute on the Minute workout for 40 minutes – then take a 20 second rest at end of each minute.
- During that 20 seconds do a “Chipper Switch” where teams of two trade off doing CMU plaster chipping for the next minute (they were given hammer and chizels) – To become a Chipper or sweeper you had to do 10 Burpees to start.
- The rest of the HIMs cary as fast as they can CMU’s out to a counting “Grid” of 10 rows by 10 columns.
- We moved 216 blocks between the seven of us (roughly 30 CMU’s each) and changed a very messy CMU pile into nice and neat CMU pile.
- The theme was – that we were rolling away the stone from the Tomb to see if Jesus was in the tomb – Alas – He was not there – so we cleaned up the tomb and left it nicer than when we found it.
- At the 10 Minute Mark we added 1 Blockee to each CMU drop off.
- Wrap Up
-
- At 6:03 we started re-stacking all 216 blocks back into a neat pile. We went over a little in time but were very grateful that Jesus was not in the tomb.
- “Galations 2:20 I have been crucified with Christ [in Him I have shared His crucifixion]; it is no longer I who live, but Christ (the Messiah) lives in me; and the life I now live in the body I live by faith in (by adherence to and reliance on and complete trust in) the Son of God, Who loved me and gave Himself up for me.
- To me this is a great faith & gospel summary verse – Go out and live by faith today! Christ is in you!
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Tag: Dumpster Dive
ShamRockin’ the Mic
THE SCENE: Cool and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo Merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:
- Mosey to the coupon pile
- Partner up, line up on curb
100 curls while partner bear crawls to the other side and crawl bears back
100 thrusters while partner Crab walks to the other side and Bernies back - Flutter kicks in cadence
- Mosey to the covered side, line up on curb
Shaun T’s – step up, knee to opposite elbow,
Step down, backward lunge and reach to curb. - Burpee leap frogs from one speed bump to the other
- Flutter kicks in cadence
- Mosey to the track
- Suicides 20yd, 30yd, 40yd
- Kick flip’s Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
- Flutter kicks in cadence
- Walk corners and sprint down the straight away
- Freddy Mercury in cadence
- Mosey back to the flag!
MARY:
- Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
- 8 Count Merkins x10
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:
I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and i would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan.
MOLESKIN:
Thank you gentlemen for challenging me! I have nothing but respect for you guys.
ANNOUNCEMENTS:
Measuring Progress & Celebrating Birthdays
THE SCENE: 60 degrees and wet from the overnight rain, but otherwise favorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
Thai Fighters x10 each leg
Tempo Squats 10
Cherry Pickers x 5
Arm Stretches
THA-THANG:
| Start 30 minute timer |
| run 1 mile for time |
| then repeat as many times as possible the following: |
| 5 burpees |
| 10 merkins |
| 15 sit ups |
| 20 squats |
| record progress and mile time to repeat workout later and measure progress |
I may add everyone’s mile time and progression through the exercises at a later date.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 this morning
CIRCLE OF TRUST/BOM:
This was my last F3 workout…as a 41 year old. 3/27 is my 42nd birthday. We are all here working on our weaknesses, and we are attempting to get stronger. This workout is designed so that we can repeat it and measure our progress over time. When I Q, I like to work on weakness. The workout, the BOM, its a plan to address where I am lacking physically, mentally, and spiritually. In the spiritual sense, this verse from Philippians addresses some of my deficiencies.
Philippians 4:6-8
Philippians 4:6-8
8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.
I am weak in my prayer life, and this verse is a reminder that if we humbly ask God, through prayer and thanksgiving, that he will guard our hearts and minds. We are told to rejoice and don’t be anxious. He can help with our anxiety about the problems in our life, all we have to do is follow the lead of these verses.
MOLESKIN:
Pray for Pool Boy’s bosses who have Covid, and that through this experience they will seek Jesus.
Pray for Dumpster Dive’s client, Mr. Thompson, who needs to wrap up his claim and after the arduous fight he is battling depression.
Continue to Pray for Jenner and his MCAT/Med school hurdles.
ANNOUNCEMENTS:
Irish Buddy System
THE SCENE: Cloudy & cool, low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Mike Tyson’s, Alt Rockette’s, Squat jumps w/ ground touch, Alt Superman’s w/ holds, IT band static stretch, Child pose into Cobra, Cherry Pickers, Baby Arm Circles/Adult Arm Circles, Rotator Cuffs, Neck Rolls
THA-THANG:
Continuous Irish squats in circle, while one PAX performs 5 four-count mountain climber burpees. Each PAX performs a set of MC burpees and passes the buck to the next PAX, in clockwise fashion.
Irish trivia (no fact checking) thrown out at random by the Q, as follows (correct answer = rest, incorrect answer = purgatory) :
- <10% people in Ireland have natural red hair Yay
- The Jacks is slang for the bathroom Yay
- The Irish are the 3rd biggest tea drinkers in the world Nay
- Ireland has only 2 known species of snakes Nay
- May is generally the driest month in Ireland Yay
- Fluthered is slang for being stumped Nay
- Ireland sells the most Guinness in the world Nay
- Halloween was invented in Ireland Yay
- Craic is an Irish dessert Nay
- The boot is slang for a trunk of a car Yay
- A village is named Hospital after its historic medical facility Nay
- A mineral is slang for a soda Yay
- The press is slang for an iron Nay
- Donkey’s years is a reference to time Yay
- A jumper is slang for an anxious person Nay
- Shuck is slang for corn Nay
- Originally, St. Patrick’s colors were light blue Yay
- A nagging & a shoulder are measurements Yay
- The Irish Flu is a bona fide medical disease Nay
- May your coffee be strong & Monday be short is an Irish proverb Yay
Grab partner and mosey to Station 1.
Station 1: Merkin Midsection Melee
P1 (Player 1) starts with 15 diamond merkins, then bear crawls up the wheel chair ramp, and finishes w/ 15 diamond merkins. When complete, swap with P2.
P2 (Player 2) performs continuous 4-leaf clover crunches until P1 relieves them of duty.
This back and forth circuit (same reps) continues through the following list until both P1 & P2 complete all exercises, as follows:
P1
- Fist merkins & crab crawl
- Narrow merkins & bear “
- Regular merkins & crab “
- Wide merkins & bear “
P2
- Alternating flutter kicks & scissors
- American Hammers
- Heels to Heaven (Gas Pumps)
- Elevated Planks
Walking lunges performed until all tandems finish. Mosey to Station 2.
Station 2: Over the Hill and Far Away
P1 – 15 SSH, mosey down hill, 5 sec fast feet into “hit the deck” (chest to ground) x 5, sprint up hill
P2 – 20 yd sprints w/ alternating return of side shuffle, backpedal, & karaoke until P1 relieves them of duty
Ran out of time at this point…however Station 4 was performed by several PAX in our OT session.
Station 3: CMU Lucky 7’s
1 CMU per Pax. Form 2 lines with P1 & P2 facing each other.
P1 performs 7 regular curls, while P2 performs isometric hold mid-curl. Then, P2 performs 7 regular curls while P1 performs isometric hold mid-curl. This duel continues as reps decline 6,5,4…etc.
Circuit repeats with following exercises:
- 7’s CMU overhead press & isometric rifle carry hold
- 7’s CMU close grip bicep curls & isometric mid-curl hold
- 7’s CMU front raises & isometric front hold (feel the burn)
Finisher (aka The Mint) —–> P1 7 reps of blockee’s, while P2 7 reps of CMU bench presses into feet raised iso ab hold with CMU outstretched iso hold until P1 relieves them of duty
Return CMU’s and mosey to Station 4.
Station 4: Leaping Leprechauns
P1 – broad jumps to the Pot O’ Gold (approx 20 yds) then Spiderman crawls back, performing 5 dive bomber merkins every 5 yds (total of 20 db merkins). Swap with P2.
P2 – Brick pillar wall squat w/ good form until P1 relieves them of duty.
Complete (endure) 3 sets. Mosey back to flag.
MARY:
Ran out of time after Station 2. No complaints, however.
COUNT-OFF & NAME-O-RAMA
14 PAX’s (many nicely repping F3 Shamrock tees)
CIRCLE OF TRUST/BOM:
When times get tough, Romans 8:18 ESV comes to mind. “For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”
- This life is a temporary existence, with greater things to come above 😃
- Lean on our brothers in Christ through trials and tribulations
- The Lord does not want us to do this all alone
- Don’t let pride be a stumbling block
- Reach out (phone calls, video chats, lunch, bible studies, weekend projects/workouts etc.)
There are so many in this pandemic who are in need of the love the Lord speaks of in his greatest command! We can provide this, if we search for opportunities to be a blessing to others!
MOLESKIN:
Prayers for Curry’s family, Pringle’s father, Dr. A & family (Commission), & Boulder Colorado victims/families.
ANNOUNCEMENTS:
Thank you all! Or in Irish, go raibh maith agat!
The Bermuda Triangle
- 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.”