- Welcome: 43 degrees –
- Warmup: 10 SSH, 10 Windmills, 10 Cherry Pickers
- 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:
- One Tag: A tree only gets tagged once
- Scale = Skip: Skip a burpee if you need to but stay with the pack always.
- Tag Turns: Be sure to take turns tagging/slapping a tree
- Cadence Call Out: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
- No Shrubs: 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 Caution: 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 Celebrations: 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.
- Previous Tree Biscuits:
- Juco – 156 – July 23, 2019
- Asylum – 200 – August 8th, 2019
- Truck Stop – 180 – September 25th, 2019
- The Project: 210 – December 10th, 2019
- Shamrock – 216 – May 27, 2020
- The Quacken – 200 – September 9, 2020
- Shamrock – 258 – Jan 29, 2021
- Today we did 200 burpees (with 10 pull ups thrown in for good measure)
- Wrap – up:
- The Spirit and the Flesh struggle:
- Romans: 7:19 For the good that I want, I do not do, but I practice the very evil that I do not want. 20 But if I am doing the very thing I do not want, I am no longer the one doing it, but sin which dwells in me.
- Galations 5:17 For the flesh sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you please.
- Numbers: 15:39It shall be a tassel for you to look at and remember all the commandments of the Lord, so as to do them and not follow after your own heart and your own eyes, after which you played the harlot,
- The Spirit and the Flesh struggle:
Tag: Proton
Route 66 classic
THE SCENE: damp but cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH
10 4 count merkins
5 cherry pickers
THA-THANG:
Mosey over to the boat
- route 66 starting at the first light do one of the exercise then run to the next light and do 2 of the exercise then run to the next light and do 3.. and so on to the 11th light. Then run to the end of the parking lot and do an core exercise until the 6 get’s there.
- BBS
- Squat Jumps
- Merkins (Bernie sanders in-between each light)
- Iron Mikes
Mosey back to AO
MARY:
10 4 count American hammers
leg holds for time
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:
MOLESKIN:
I believe in the doctrine of election because I am quite certain that if God had not chosen me, I should never have chosen him and I am sure he chose me before I was born or else, he never would have chosen me afterwards: and he must have elected me for some reason unknown to me, for I never could find any reason in myself why he should have looked upon me with special love. Charles Spurgeon
Point out evidence of Grace in others lives today to encourage your soul and others.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
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!!!
Meditation on Mortality
THE SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wake up
THA-THANG:
Shuffled a big loop stopping at each mile for 20 HR Merks and 20 Thrusters times two rounds. Hit all the favorite hills in the hood. After we shuffled up Lover’s did 10 pull-ups. Snaked back down through the parking lot and took the little off road bridge path back to start.
MARY:
2 rounds of 20 4-ct flutters and 20 chest presses.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.75 miles. Did the PT stops 4 times for 160 each of HR Merks and Thrusters. The second round of HR Merks each time were rough.
ANNOUNCEMENTS:
Are you sure this is a Waxjob Q?
THE SCENE: 50s and not raining… Other than that, not so memorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Hindurkins x10 IC
LBAC x15 each way IC
Rockettes x15 IC
THA-THANG:
Bump & Run with 4 corners:
-Merkins
-Lunges
-BBS
-Squats
After 2 full rounds, change up the exercises and do 2 more rounds:
-Mtn Climbers
-Carolina Dry Docks
-Rainbow Drops
-Monkey Humpers
Recover to the outhouse for Mayberry’s Corner – Inverted. Still feet up on the wall, but crab position instead of plank.
Pretty sure nobody actually did this one except YHC…
MARY:
Side Crunches x15 each side
LBCs until time.
COUNT-OFF & NAME-O-RAMA
7 sparse spartans on this spring break Tuesday.
CIRCLE OF TRUST/BOM:
Sunday was Spring Forward, where we “Lose an hour” or whatever… We play our little games and make our silly rules about time, but we can’t actually do anything to change it. All of time is a gift from God. How are you using His gift today?
MOLESKIN:
Pretty straightforward, boring Q this morning. Decent workout, but lacking in Waxjob panache. May have something to do with batflippers yesterday… Will try to get back on my game next time!
ANNOUNCEMENTS:
Still gathering donations for Street Hope Tennessee: Napkins, copy paper, 55gal trash bags!