THE SCENE: 41F Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Hill Repeats:
Start at the bottom of JUCOmanjaro and sprint up to the first turn out. Its about halfway up. It’s 0.14 miles with a little less than 100ft of elevation.
Then slow mosey back down. The time to come back down should be double the time it took to go up.
Then Rinse and Repeat, until the hill had been conquered 10 times.
Cool Down was a 1 mile mosey.
Finally we got in some stretching: Downward Dog, Upward Dog, Pigeon, etc.
MARY/BOM/COT:
Joined in with the Boot Camp guys led by KickFlip.
COUNT-OFF & NAME-O-RAMA
Erector, Frenchie, Cosmo, Downhill, Uncle Rico, Alter Boy, Hydro, QIC-Archie
Tag: Hydro
Deek’s Quarters at JUCO Rush
THE SCENE: Perfect weather for some fast running on the track: almost cold, no wind, and Edit makes his first appearance (of many) at the Rush!
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Slow mosey from JUCO down to the Academy (fancy name for high school) track, which is a gentle downhill almost the whole way. Then four 100-yard strides on the turf to wake up the legs, open up the hips, and get some turnover going (full recovery between). Strides = steady acceleration for 10-12 paces, controlled speed for 10-12 paces (just below a sprint), smooth deceleration for 10-12 paces (counting just one leg).
THA-THANG:
Deek’s Quarters, shamelessly borrowed from here. This is 3 miles of total running with 2 miles of quality work, but the secret is in the recovery. Nothing fancy here, just good, hard work.
- 8 x 400 meters (8 x 1 lap), just under 5K pace (fast, but not a sprint)
- 200 meters “float” recovery after each repeat, 1 minute per mile slower than 5K pace (this is not a jog, this is still running)
- Example: if your 5K pace is 6:00/mile, then each 400 should each be completed in 1:28-1:30 (5:52-6:00/mi), and the 200 “recovery” should be at 7:00/mile (or faster).
This is tougher than your typical 400s workout, the heart rate never drops much between 400s, and the pain builds throughout. Those first few steps of each 200 are a fight every time to keep running and NOT jog (or walk). Great work from all 7 this morning.
Slow Mosey back to JUCO for a nice round of penalty burpees, one for each of us that forgot a canned good (23 total!). Then count-off, name-o-rama, and COT/BOM lead by Anchorman.
The run back to JUCO is always deceptively long. 1.5 miles up a gentle grade on the way back is way longer than 1.5 down a gentle grade at the beginning, but having the workout in the rearview mirror always feels good.
MOLESKIN:
These kind of workouts are much easier to show up for when I know I’ll be suffering (and getting better) with friends. Makes me grateful for this group of guys. If you haven’t been to JUCO Rush, you should check it out.
ANNOUNCEMENTS:
Brolympics this Saturday, aka the annual shaming of the runners.
Calf Raises and Bear/Crab Races at JUCO
THE SCENE: 41F and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward (IC) 4 CT x 10
Baby arm circles backwards (IC) 4 CT x 10
Overhead clap (IC) 4 CT x 16
Side Straddle hop (IC) 4 CT x 20
Mountain Climbers (IC) 4-count x 20
Tempo squats (IC) 4 CT x 10
Squat Calf raises (IC) 4 CT x 10
THA-THANG:
2 lines Mosey to coupon pile
Surprise stop for 5 Jumping Spiders OYO x 2
Surprise stop for 10 Jumping Spiders OYO x 1
Surprise stop for 10 Smurf Jacks OYO
Grab a coupon – all in cadence single count
Overhead triceps combined w/ Calf raises x20
Hold Squat and do Curls x20
Repeat both
Mosey with coupon to top of sophomore hill, stop halfway to do 10 Merkins OYO 1 hand on then switch to other hand and do 10 more Merkins
Bernie to the top of sophomore hill
Grab a tall curb.
Tricep dips (IC) 4-count x10
Squat Calf raises (IC) 4 count with coupon held out in front
Tricep dips (IC) 4-count x10 – Optional Coupon on lap
Squat Calf raises (IC) 4 count with coupon held out in front
1 lap around the hill doing a Bernie back up to the top
Tricep dips (IC) 4-count x10 – Optional Coupon on lap
Squat Calf raises (IC) 4 count with coupon held out in front
Mosey to Coupon Pile
Hold blocks overhead and do squat calf raises x20
Return coupons
Mosey
Halt for 10 more Jumping Spiders OYO
Halt for Flutter Kicks (IC) 4-count x 20
Indian crab bear race from 1 line to the next approx. 20 yards ( groups of about 5 )
Repeat for another race.
Mosey
Front Parking Lot
10 Merkins OYO then side shuffle to the end then 10 squats OYO side shuffle back
20 Mountain Climbers then side shuffle to the end then 20 squat calf raises OYO side shuffle back
MARY:
Judge Judy led us in 23 burpees as payment for our lack of food donations. Lessons were learned. Tears were shed.
COUNT-OFF & NAME-O-RAMA
29 HIMs: Weedwacker, Anchorman, Commission, Curveball, Downhill, Erector, Frenchie, Gump, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Spotter, Shingles, Guardrail, Alter Boy, Mandolin, Rosetta, Trolley, Slappy, Hydro, Kenjo, Edit, Mailbox, Butcher, La-Z-Boy
!!!Welcome FNG “Geo Crap” !!!
CIRCLE OF TRUST/BOM:
The Word: Romans 7:18-25 – Released From the Law, Bound to Christ – Pauls submission to Christ
For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22 For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord!
The 1st time that I truly heard this passage was about 3 years ago when I was a part of a group at church called Strong Hearts.
I’m so thankful that Paul wrote this because we have all been there. We are cruising along in our Christian lives and then we fail. Then we feel the guilt pile on us.(Verse 24) We failed our father. (Verse 25) Our saving grace. Thankful that one of the great superheroes of the Bible laid it all out and admitted his struggles for an example for us.
MOLESKIN:
Prayer requests. Praise that Sargent Slaughter’s wife is recovering. Prayer for guys at F3 with injuries. Safety for Brolympics
ANNOUNCEMENTS:
Brolympics Saturday at 6:45AM – The Asylum – Lakeshore Park
Not just a facade
THE SCENE: Cool, crisp mid 40s…perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climber, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 10 windmill, 7 cherry pickers (to wait on Onesie)
THA-THANG:
Mosey to the track around the pond. F3 Burpee mile. Do 12 burpees and then run around the pond. 4 rounds for a total of 14 burpees and 1 mile + (more like 1.5 miles).
Next, head pack to the street and do 20, 4-ct flutter kicks. Then, head toward the grassy hill (aka The Stadium, The Wall, and perhaps other names) towards the maintenance building. 20 squats at the top. Run back to the parking lot by the pond and do 20 more 4-ct flutter kicks. Then, run in the opposite direction along the street up to the corner and do 20 merkins. AMRAP until time is called.
MARY:
20 Freddie Mercury to gather the 6 and then mosey back to the shovel flag.
COUNT-OFF & NAME-O-RAMA
23 with 1 FNG.
CIRCLE OF TRUST/BOM:
Matthew 7:15-24 – I won’t repeat all of those verses here, but please read them all. V. 15 “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves.” v. 22, 23 “Many will say to Me on the day, ‘Lord, Lord, did we not prophesy in Your name, and in Your name cast out demons, and in Your name perform many miracles?’ And then I will declare to them, ‘I never knew you; DEPART FROM ME, YOU WHO PRACTICE LAWLESSNESS.'”
Those “works” all sound like great things, but Jesus says he will claim “I never knew you…”. Our God wants pure love from His children. He is not satisfied with those who only put on a facade and may look like His followers, but inwardly are “ravenous wolves”, “bad fruit”, and will be “tossed in the fire”. A checklist mentality is not satisfactory. Jesus condemned the Pharisees time and time again for living like that and not having an actual love for God. They were very sell-serving. There is a reason Jesus says the greatest command is to “Love God with all your heart, soul, and mind”. Matthew 22:37-38
MOLESKIN:
Welcome to our FNG, Todd Busch soon to be renamed.
ANNOUNCEMENTS:
Brolympics Nov. 9th.
Aiken Wildfire Giants
THE SCENE: Not too chilly..50. Post rain fresh air.
WARM-O-RAMA:
A few ssh and then off to box-jump country. In an effort to always keep variety in our recipe we’re rolling throught the Lexicon/Exicon and we are at #9 Aiken Legs #10 Air Drama Squats #11 Air Squared … So lets do those.
Two rounds of Aiken Legs is (20 Squats, 20 Box Jumps, 20 Lunges, 20 Split Jacks)..
15 Air Drama Squats (Squats on curb with Calf raises)
15 Air Squared ( Squat chair while forward extended arm claps in cadence)
THA-THANG: Looper
An AMRAP in ~ 20 minutes of Seven Exercise stations. The stations were next to our beloved Maintenance wall by the CMUS. Distribute the 20 HIMs evenly on the stations before beginning. The stations were
- 20 Peter Parkers + 5 Stair Climbs
- 20 Iron Mikes + 5 Stadium Hill Climbs
- 20 Star Jacks + 5 wall Loops
- 10 Handstand Pushups + 2 Building Loops
- 20 A Hammers + CMU + 40 Imperial Squat Walkers
- 20 Plank Destroyers + 20 Box Jumps (at other building with wall)
- 20 (3 cmu) Derkins + 1 crab walk around the wall
I cut us off a bit early so we could get in a good ole Mary.
MARY:
- 50 Hello Dollys
- 50 Freddy Mercuries
- 50 LBC
- WildFire Plank Merkin Raised Alternates. When Crowder says Wildfire (during the song) do a merkin and finish by raising the opposite arm until the next merkin. I think it ended up being 3 sets of 6 merkins with several minutes of holding the plank.
CIRCLE OF TRUST/BOM:
“We need not reinvent what a man is, but only rediscover him. How? By forsaking the uncertain sounds of society and hearkening to the war drum of Scripture. God calls us to fellowship with giants — or those who slayed them — great men who have run the race before us and offer their strengths, weaknesses, and sins to instruct us on how to walk before God this side of heaven.” — Greg Morse.
“Through You we will push back our adversaries; Through Your name we will trample down those who rise up against us. For I will not trust in my bow, Nor will my sword save me. But You have saved us from our adversaries, And You have put to shame those who hate us. In God we have boasted all day long, And we will give thanks to Your name forever. Selah.”
Psalms 44:5-8 NASB
ANNOUNCEMENTS:
Brolympics Nov 9th. Bring Headlamps for Pool Boy’s Safari on Wednesday.