- 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: Mermaid
Passing the Torch!
THE SCENE: A couple of degrees below freezing…
F3 WELCOME & DISCLAIMER:
Forgot to mention that I am not a professional… However I am sure the PAX is aware of that by now!
WARM-O-RAMA:
30 SSH
10 Tempo Merkins
10 Tempo Squats
Baby Arm Circles Forward/Reverse
THA-THANG:
Drawed the number 2 with GPS with 3 stations located in the park.
Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner. Run and touch gate then proceed to Station 2.
Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance. We used these CMU’s for 20 Curls and 20 Overhead Presses. Then run over to the boat ramp.
Station 3 – We did 20 Dry Docks facing downhill on the ramp. Then starting at the water, 20 Squat Jumps up the ramp. Then we ran back to the Tennis Court.
Rinse and Repeat as many times as you could.
MARY:
ATM closeout led by Cap’n Crunch
CIRCLE OF TRUST/BOM:
Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer. Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts. I am grateful that the Equalizer is in good hands!
“Leadership is not about a title or a designation. It’s about impact, influence, and inspiration.”
MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me. However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!
The Shamrock ARM and HAMMER
THE SCENE: You know that scene in the Shawshank Redemption?…yeah, it was like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
6 “Puddle” Pickers
15 Baby Arm Circles
15 Rev. Baby Arm Circles
15 Tempo Squats
THA-THANG:
Prep:
- Get CMU from CMU pile
- Take to parish awning.
- Pair off.
ARM AND HAMMER (DORA):
- 200 Curls4Girls (partner Bernie’s around half the parking lot and swap)
- 200 American Hammers (partner sprints around the whole parking lot swap)
- 200 LCMUCrunches (LBCs with CMU) (partner lunges around the fish and swap)
- 400 Freddie Mercs (partner bear crawls the fish and swap)
MARY:
Drop of CMUs and run to awning.
Mary favorites:
10 Burpees (Betty)
20 Big Boys (Curveball)
50 Merkins (Baby Boomer)
Pickle Pounders until time (Pool Boy)
COUNT-OFF & NAME-O-RAMA
11 strong (and wet) this morning!
CIRCLE OF TRUST/BOM:
[1Co 15:1-4 ESV] 1 Now I would remind you, brothers, of the gospel I preached to you, which you received, in which you stand, 2 and by which you are being saved, if you hold fast to the word I preached to you–unless you believed in vain. 3 For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, 4 that he was buried, that he was raised on the third day in accordance with the Scriptures.
Paul knew the Gospel. He knew how to articulate it, it was of first importance to him. How well do we? Can we articulate the gospel? A good litmus test: try to articulate the gospel with a friend or family member in 60 seconds. Is it hard/easy? If you have children, do you share it with them? Are they prepared to give an answer to this fallen world, if they are believers? We want to keep the first things first, so let us press in, before workouts, working hard at our jobs, and even with our families, to know the Gospel and be prepared to share it. Here are a couple of documentaries that I have found incredibly helpful in understanding the history of, attacks against, and a clear picture of the true, Gospel in America. I can’t recommend them enough.
http://www.americangospelfilm.com/watch-christ-alone-ag1
http://www.americangospelfilm.com/watch-christ-crucified-ag2.html
MOLESKIN:
Pool Boy’s boss has Covid and needs Christ. Curveball’s daughter is interviewing for an internship today. Waxjob’s family is looking for a new caregiver. We were encouraged by Jenner sharing that, while the “church” numbers in America have gone down, much of the true evangelical population is still there, it’s mostly churches that have abandoned the Gospel that are shutting their doors.
ANNOUNCEMENTS:
None today!
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: