- Welcome: 1 and all.
- Warmup: A little bit-o-this, little bit-o-that.
- Workout: Burpee Baseball
- Two Teams (split up as even as possible).
- Player at bat throws a ball (from home plate) into the outfield as hard as can then runs around the bases doing two burpees per base (of the specified type) and then run home to get a point.
- Player from oposing team goes an fetches the ball (starting from home plate) and must do 5 burpees of the specified type at the ball and then run to home to get a point.
- The player who gets home first wins the point (ball).
- Teams switch “At bat” turns every three runs (plays/at bats/competitions)
- Both teams in the “Dug outs” do matching burpees of their player who is in the current play. So if your player is running to fetch a ball then you do 5 of the burpees (of specified type). If your teammate is throwing the ball then you do 6 burpees (of the specified type).
- The team with the most balls wins the game.
- We almost got through 20 balls and had one home run (Nice huck @Jenner!)
- Third game of Burpee baseball ( Game 1, Game 2)
- The Type of burpee is written on the ball itself and is one of the following
- Burpee with plank jack
- Burpee with one leg
- Burpee with Iron mike
- Burpee with Donkey Kick
- Burpee with Double Squat Jump
- Burpee with Parker Climbers
- Burpee with Lunge
- Burpee with Frog
- Burpee with Big Boy
- Burpee with Release Merkin
- Burpee with Double Merkin
- Burpee with Imperial Walker
- Warmdown: None.
- Wrap up Word:
- Announcements:
- Dad Camp
- Of the chain (CSAUP)
- Hard ship Hill
Tag: Finger Food
Head to Head Competition
THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| tempo merks |
| tempo squats |
| baby arm circles |
| cherry pickers |
| quad stretch |
| arm stretch |
THA-THANG:
| Break into 2-4 teams depending on how many PAX show up. | |||||
| Competition | |||||
| max reps on each. | |||||
| 1 | Planks | ||||
| 2 | Hand release Merkins | ||||
| 3 | 100’s at the track, may have to run heats with a winner’s and loser’s bracket | ||||
| 4 | Big Boys | ||||
| 5 | Wall Squats | ||||
We broke into 2 teams. Team 2 beat team 1 by a score of 23-7. Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:
ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL
Shamrock 40th Birthday Bash
THE SCENE: 70F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops – 25-4-count
Tie Fighters
Cherry pickers
Mountain climbers
Mosey
THA-THANG:
Stop at tall curb
Rocky Balboas 50 single
Tricep Dips – 25
Repeat
Mosey to CMU
Grab a block and head to starting line.
5 Burpees – Crab walk to the chalk line about 25′ – run a lap
10 Merkins – 5 Burpees – Crab walk to the line – run a lap
15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run
20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run
25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run
30 Freddie Mercury Single ct – 25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run
35 Curls…..
40 American Hammer – single…..
45 LBC…..
50 Shoulder taps – single…..
Mosey back to AO flag
MARY:
Flutter kick, Snow angels, merkins
COUNT-OFF & NAME-O-RAMA – 20 including 1 FNG Paper or Plastic
Dos Años, Slappy, Chicken Wing, Flower Pot, Cheatsheet, Honeydew, Mermaid, Baby Boomer, Hoopty, Booster, Sparkles, Finger Food, Music City, Brick, Mr. March, Dumpster Dive, Paper or Plastic, Anchorman, Jitters, Betty
CIRCLE OF TRUST/BOM:
Keeping it short and sweet so we can spend some time at Dunkin.
It goes without saying that F3 and specifically this group at Shamrock has been a big part of my life for the past few years. I truly look forward to these terrible workouts because I get to do it with you. Yes I want to be in shape, but more importantly I want to continue building friendships with you guys. Thank you for showing up and please continue to reach out to friends and strangers to invite them here.
Giving 110% in 100% humidity
THE SCENE: According to pool boy it was 100% humidity, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, tempo squats, pointer dogs, sprints and calf raises
THA-THANG:
Small detour to the center courtyard, due to a skunk sighting.
The many faces of Merkins and Abs
- 20 Inclined, run lap
- 20 Declined, run lap
- 20 regular, run lap
- 20 shoulder tap, run lap
- 25 LBC, lap
- 25 American hammers, lap
- 25 Side crunches each side, lap
- Mosey to coupon pile for 25 curls, triceps, then top of the hill for leg lifts on the pull up bars
MARY:
Didn’t make it back in time, but did some mary on the way back for breaks.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Romans 2 vs 1 and 10, John 8. Remember let us who are free of sin cast the first stone. Instead of judging others, turn the mirror on ourselves and see what we can do to improve and become more Christ-like.
MOLESKIN:
Help guides all these men in decisions about life and work. Please give us health and courage to share your love.
Shamrock – Valley of Despair…returns
THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Merkins
On your back Side Straddle hop x25
10 Merkins
Twinkle Toes (IC) 4 CT x 10
15 Merkins
Cherry Pickers: 5
20 Merkins
Tie Fighters
THA-THANG:
Line up at one end of parking lot.
Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10
Mosey to the valley of despair.
Battle buddy up
Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out )
Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch.
2 rounds of this for 10 minutes.
Mosey to pull up bars
1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes.
Run to CMU pile.
25 Curls
50 Bench press
50 windshield wipers
25 each side – hold lunge while doing block press
50 windshield wipers
Sprints in parking lot at various speeds.
Mosey back to AO flag
MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA
16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:
Matthew 6:2-4
…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…
Why is this so hard? It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.
I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory.
MOLESKIN:
ANNOUNCEMENTS: