- What: Today in 34 degrees of pre-dawn darkness, 10 Men came out to share some traveling exercises.
- Where: Catholic High School of Knoxville – Area of Operation name Shamrock.
- Welcome: Always totally free, we are not professionals. Be careful – it’s dark – we tired & sleepy. We’re here to wake up!
- Warmup:
- 30 Side Straddle Hops, 30 Merkins, 30 Squat Jumps, 30 Mountain Climbers,
- For 30 seconds think of your favorite spot on Campus
- Workout: 30 for 30
- Part 1:
- We stay in a single file line the whole time. Running and doing exercises in a line.
- The person at the head of the line decides where we will run to for 30 seconds. We stop at 30 seconds regardless of if we get to where he wanted to get. When we stop, we do 30 repetitions of the exercise of his choosing. Then he goes the back of the line. We repeat this process until 6:00 am.
- Part 2:
- At 6:00 am we mosey to the Cement Unit pile on campus and clean up the pile.
- First we unload & dis-assemble the sloppy pile into a flat (1 level high) grid of blocks in the Parking lot – We do this for 5 minutes.
- Next we take 5 minutes to assemble and VERY neatly stack the blocks we dis-assembled. If the new neat block pile does not meet our cleanliness standards then we all do 100 burpees. Luckily the pile was very neat.
- Run back to Area of Operation home base – unfortunately they broke formation on the way back and received a 10 burpee penalty.
- Jenner one the “Best location & exercise” vote and did not have to do the 30 burpees the rest of us had to do as a wrap-up.
- Part 1:
- Wrap-up
- Today in 34 degrees of pre-dawn darkness, 10 Men came out to share some traveling exercises – and organize some blocks.
- I encourage you today to go out there and Give, Protect, and Create. If our evil enemy wants to Steel Kill and destroy, and I am sick and tired of the enemy, and I recognize the Good vs. Evil war we are already in, then I’d like to make some serious advances on the battle-front by doing direct things that are opposite of what the enemy does. So go instead of Steeling – go out and Give today – Flex that giving muscle – it will get stronger. Instead of Killing life – go out and protect a life (or create a life :), give money to a pro-life cause, go be a foster parent or big brother, protect our youth in some caring way – Nurture life in some way. Instead of Destroying something – go out and use that creative brain and muscle that God has given you and create something – build something – design something. Make advances for our Kingdom, God’s Kingdom!
Tag: Pom-Pom
Tree Biscuit – Shamrock 2021
- Welcome: Below freezing and they knew what was coming – but 14 came out anyway.
- Warmup: 1 SSH
- Workout: The Tree Biscuit
- As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total, do A single burpee, repeat.
- Rules:
- A tree only gets tagged once
- Scaling/Modification: Skip a burpee if you need to but stay with the pack always.
- Taggers: Be sure to take turns tagging/slapping a tree
- In Cadence: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
- What’s a Tree: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
- No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
- Terrain: Be careful when running not to twist and ankle – trees have lots of bumpy roots around them. And don’t hit your face on a rock or root when doing a burpee in the dirt.
- Milestones: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee. Celebrating these milestones adds to the encouragement factor.
- We shattered the 216 record by doing 258 Burpees.
- Previous Tree Biscuits:
- Wrap – up:
- Salvation – Justification – Sanctification – All heady words. I’m hoping to encourage Harmony with the Holy Spirit, as my brother in Christ, Alistair Begg does here: https://www.truthforlife.org/resources/sermon/sanctification/ . Scripture is clear that God designed you in the womb, he numbers your days. He is the Alpha and the Omega. He knows all and is in all. Know that although you may have bowed the knee to Christ and your destiny is secured – there is still a process going on. God is not finished with you. He wants a relationship with you. He will not force himself on you. God waited 80 years to get started with Moses. He will patiently wait for you to come to Him with eagerness. If you are not listening to God and want to – pray about it. God runs back to any prodigal son with open loving arms. No matter where you are at – you can still work with God. He knows you inside and out – don’t try to hide anything from him. Draw close, listen, walk with him. If you need a very slow still pace – He will understand. If you want to ramp things up – he will challenge you appropriately – he will not bury you with Mt Everest if you can only handle the foothills. Trust him.
The Manhattan Project
THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 43 ℉ | 83% | 39 ℉ | 5.7 mi/h | NNE |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
25 SSHs .
10 Storm Troopers.
10 Windmills.
10 Tie Fighters
10 Merkin/Mtn Climber Combination
THA-THANG:
Mosey towards main parking lot near St. Patrick statue. Divide into two teams. Thang consists of running around parking lot and back to statue area. Each PAX rolls two dice and perform two sets of exercises defined by the numbers that show up on each dice. After completing the exercises and lap, they record a tally for their team. Running and Rolling dice for ~15 minutes. Team with most tallies wins.
Exercises are:
Dice #1
1 – Burpee x 10
2 – Bear Crawl
3 – Derkins x 25
4 – Flutter Kicks 4 cnt x 20
5 – Box Jumps x 20
6 – Dips x 30
Dice #2
1 – Bernie Bear Crawl
2 – Wide Merkins x 25
3 – Hello Dollys 4 cnt x 20
4 – Iron Mikes x 20
5 – Diamond Merkins x 25
6 – Motivators from 5
Then mosey to picnic pavilion. Divide into 5 groups. There are 5 stations with different exercises at each. Rotate the stations doing the exercises until time to recover. Rinse and Repeat. Stations where:
1. Picnic Pavilion – Using picnic table benches, 15 straight leg lifts and 15 knees to chest. Ab work with legs hanging off end of bench.
2. Pull Up bars – AMRAP twice. Carolina Dry Docks for those not wanting to share equipment.
3. Stonehenge – 20 Derkins and 20 Irkins.
4. Fire Pit – 20 Box Jumps and 10 single leg squats (5 each leg).
5. Volleyball Benches. PAX pick two from the following: – 20 Derkins, 20 Dips, 20 Box Jumps or Step Ups, 20 Carolina Dry Docks, or 20 Bicep Push Ups
Then Mosey back to AO.
MARY:
31 LBCs.
COUNT-OFF & NAME-O-RAMA
18 Brothers. Welcome to FNG – Interpol and congrats to being of the watch list for 5(?) years.
CIRCLE OF TRUST/BOM:
Lots of very interesting things have happened at ORNL since its beginning in 1943. One was that they hired me 20 years ago on Jan 29th 2001. Here’s a link describing ORNL’s history. https://www.ornl.gov/content/seventy-five-years-great-science. Check out the timeline and interactive mural.
MOLESKIN:
Prayers for the wives recovering from and going into surgery. For the kids struggling with issues at school. For our brothers battling illness. For Pom Pom, who is 4 months from his wedding day. And for what are the far too normal requests that continue to be issues for us all (Covid, Racism, ….).
ANNOUNCEMENTS:
Blood Drive on Friday
Asylum CSAUP on Saturday
A Hill Worth Dying For
THE SCENE: Comfy mid-30’s and extra gloomy
WARM-O-RAMA:
SSH (IC) x 20; Tai Fighters (IC) x 10 per side; Hand Release Merkins (OYO) x 10; Temp Squat Jumps (IC) x 10
THA-THANG:
Mosey to hill below track; pick battle buddies (COVID-safe); HIM1 sprints to top of hill for hand release merkins (increase amount on each rep to 11); HIM2 does SSH while waiting; flapjack until 11 reached.
Mosey to lot beside baseball field (lunges at first then mosey); Karaoke to far end of lot and return; High knees half way and butt-kicks the rest; line up at hill for next session of fun.
HIM1 runs through trench and over hill to sidewalk along Fox Lonas for monkey humpers (increase amount on each rep to 8); HIM2 does big boy situps while waiting; flapjack until 8 reached.
Mosey to street corner near Weigel’s (lunges in middle of section); Jailbreak sprint to the top of hill at Park Village Rd; SSH at top while waiting for 6 to arrive; mosey back to bottom of hill.
Move into retention area behind baseball outfield fence; HIM1 sprints to top of hill for tree taps (like shoulder taps but tap trees along fence); HIM2 does squat jumps while waiting; flapjack until 8 reached.
Mosey back to lot beside baseball field; High knees half way and butt-kicks the rest; mosey to hill in front of high school drop off area.
Speed round… HIM1 precariously heads to bottom of steep hill and bear crawls back up hill; HIM2 does Rocky Balboas while waiting; flapjack one time. Mosey back to AO.
@Pom Pom led the group in motivators starting at 10.
COUNT-OFF & NAME-O-RAMA:
19 HIMs plus 1 FNG (Patsy)
CIRCLE OF TRUST/BOM:
COVID, masks, election, school decisions, sports, time with family, and holiday traditions… all relevant topics that can lead to disagreement and arguments. We need to discern and determine which “hill is worth dying for” when it comes to disagreements. Romans 12:18 encourages us to live peaceably as much as possible.
Isaiah 9 spoke of a people in darkness who were brought into the light. A special child was promised to usher in peace and hope. John 8:12 speaks of this Light of the world – Jesus.
Jesus came to die on a hill for us. John 3:17 He came to reconcile God and man. See Hark the Herald Angels carol… “God and sinners reconciled”.
Never Give Up – Shamrock
THE SCENE: Low 70s little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward then backwards (IC) 4 CT x 15 each
Side Straddle hop (IC) 4 CT x 25
On your back Side Straddle hop 25
Twinkle Toes (IC) 4 CT x 15
THA-THANG:
Mosey to the CMU pile next to the field.
Grab a CMU.
25 Curls
25 Slow twists
50 Bench press
Mosey to the track.
Line up on the 0 yard line.
25 Curls + 25 Slow Twists then move your CMU forward to the 5 yard line
Run 1 lap
25 Bench Press + 25 Big Boys then move your CMU to the 10 yard line
Run 1 lap
25 Curls + 25 Slow Twists then move your CMU forward to the 15 yard line
Run 1 lap
25 Bench Press + 25 Big Boys then move your CMU to the 20 yard line
See how far you can go.
Before returning CMUs we did 60 more bench presses
MARY:
We had 1 minute left over to do merkins until 6:15AM
COUNT-OFF & NAME-O-RAMA
Betty, Mermaid, Pom-Pom, Free Fall, Curry, Key Fob, Dumpster Dive, Slim Reaper, Sparrow, Slip-n-Slide, Music City, Cheatsheet, Curveball, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:
The Word:
Some quotes from my grandfather from about 25 years ago at his 50th wedding anniversary.
“Never Give Up” – He was talking about his 50 years of marriage and also his walk with Christ. He said there will be peaks and valleys. The pain we suffer when we are in the valleys makes us appreciate the mountain tops.
“Be There”! – He looked around at over 100 family members and friends that came to celebrate their 50th anniversary. He praised us for being there, but said this may be the last time that we are all together, but it won’t be the last time up there.
I was just a dumb 12 year kid, but his speech stayed with me my whole life. He had such a great perspective on life. He was eternally focused. I want to challenge us to be eternally focused as well.
MOLESKIN:
ANNOUNCEMENTS: