A Properly Motivated JUCO Posse

January 17, 2020 Mermaid

THE SCENE: Cloudy and cool, with temps around 32, and a wind chill in the high 20’s.
F3 WELCOME & DISCLAIMER: This is F3, Fitness Fellowship, & Faith. Q has a cell phone in case of Emergency. He is not a professional, and does not know your injuries. You will need to modify accordingly. You are here on your own volition, the only thing that brought you here was an EH (Emotional Headlock), and a desire to check out why these guys get up so early to roll around in parking lots.
WARM-O-RAMA:
Cherry Pickers to 5
Baby Arm Circles forward & Backward 10 ea
The Motivator from 12 (312 total reps) This exercise reduced the mumble chatter to zero and left only groaning and complaining.

THA-THANG:

This is a 2 station workout. At station 1 located near the coupon pile, you will perform 20 reps of each of the following 6 exercises with a coupon: Rows, Curls, Squat Thrusters, Tricep Extensions, Calf Raises, BBS aka “Louganis” holding coupon over head. After you complete the 6 exercises, run to the top of sophomore hill. At the top you will perform 6 more exercises, again with 20 reps each. The exercises are as follows: Wide Merkins, Squat Jumps, Curb Dips, Diamond Merkins, El Capitan to the crosswalk, and handrail pull ups. Once you finish run back to station 1, where you will rinse and repeat. This is an AMRAP routine. Most PAX made it to the third round, some beast studs began their fourth. Butter Knife was out font leading the charge with Frenchie and Erector hot on his trail. There may have been others in the lead group, but I was not.

MARY:
Very little time for mary, the PAX held plank on their elbows for a short time (15-20) seconds.

COUNT-OFF & NAME-O-RAMA
29 HIM’s, no FNG’s. My video failed, and I am proud of recalling 29 names from memory. I will admit I struggled to complete the list as my picture was very grainy.
CIRCLE OF TRUST/BOM:

“I still have a dream, a dream deeply rooted in the American dream – one day this nation will rise up and live up to its creed, ‘We hold these truths to be self evident: that all men are created equal.’”
Quoting the declaration of Independence.
“Faith is taking the first step even when you don’t see the whole staircase.”
MLK’s Actions required Faith. He was a champion for the civil rights movement, and so powerful a figure, with such a strong message, that those threatened by him eventually assassinated him.
“We must learn to live together as brothers or perish together as fools.”
Matthew 22:39 Love your neighbor as yourself.
“I have decided to stick with love. Hate is too great a burden to bear.”
John 13:34 “A new command I give you: Love one another. As I have loved you, so you must love one another.
“A genuine leader is not a searcher for consensus but a molder of consensus.”
HIM-High Impact Man

MOLESKIN:
Praise from Butter Knife for the Men of JUCO.
Mermaid, 16th Wedding Anniversary today. His M is a patient woman for putting up with him for that amount of time.
ANNOUNCEMENTS:
Hardship Hill, can we create 2 Juco Teams?
OTB RUCK workout similar to the rush concept on Monday morning. 0500

The Flooded Project

January 14, 2020 Crotch Rocket

THE SCENE: Super rain and stormy (worked under the stage pavilion)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops (IC)
Squats (IC)
Cherry pickers
Little baby arm circles (forward)
Little baby arm circles (reverse)
Tempo merkins
Tempo squats
5 burpees

THA-THANG:

Lazy Doras:Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

CMU work. Complete the below, then lunge to other side of stage and do 5 burpees, and 20 big boys

20 curls
20 presses
20 triceps

MARY:
Players choice, we did flutters, dead bug, Freddy mercury.
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:
focused on privilege using Acts 22:25 as an example. Modified this a bit to highlight that one can start life with limited privilege, but gain privilege through life. The challenge was to not be limited by you less privileged past, but to see where you are now and benefit those around you with what you have.
MOLESKIN:

ANNOUNCEMENTS:

Lake Quarters

January 13, 2020 Trolley

Warm o Rama

Start Super slow to increasing to super fast on ALL these:
10x Dancing Burpees (3 ct High Knee + Burpee on 4)
10x Cherry Picker
10x Ferris Wheel (4ct @ 9 , 12, 3, 6) Wide stance – huge stretch.
10x Side 2 Side (4ct Toe Touch – like Speed Skater )
10x Freddy Mercuries (4ct – long stretch)
10x Moon Dancers (4ct – inverted Freddy Mercuries)
10x 180 Leg Lifts (4ct 90, 180, 90, 0 )
10x Merkin Rolls (3ct)
10x Bruce Lee’s (Side Kick with rear elevated dismount) 4ct (1 side kick. 2-3-4 by 4 your foot is behind you after being spun back around behind you all the while in the air at the same level you kicked)
10x Rocky Balboa’s (4ct punches – in fighter stance – Jab cross jab cross) @ rep 5 switch to Jab cross jab upper-cut.

Transition to Lake: Indian Race Run

The indian race run is like the indian run but with two races added. The last person in line sprints up to front and back to back and keeps going around back up to the front. So each person does two loops around the train. When that sprinter gets to the back the first time, the next person in line races him back up to the top. Upon reaching the beginning the first person stops and the second person begins his loop to the back where the next last person will race him up to the top. (Repeat).

The Thang – Big Quarters

An AMRAP around the lake for time 20 Minutes. At each quarter mark around the lake there is one exercise. Each one increases by 25.

@3 O’clock do 25 Burpees
@12 O’Clock do 50 Merkins (or 2ct Iron Mikes)
@9 O’Clock do 75 Flutter Kicks (single count)
@6 O’Clock do 100 LBC’s
Start at 6 O’Clock with no LBC’s.

Transition to State Farm Stairs:

Merkin Centipede: In single file plank line. AS FAST AS POSSIBLE. Last person does merkin roll (from warmup) and sprints to the front of the line. As soon as the sprinters feet passes the next persons head, the next person Merkin rolls to the side to a sprint to the front. (Repeat).
Baby Merkin Centipede: Same thing but on elbows.
Sun Bathing Centipede: Same thing but in reverse plank (belly up – or stiff straight crab)

Mary – Thor Slappers

At top of small stairs do 10x Thors (BBS + 4 Hammers)
Run to top of big stairs
At top of large stairs do 10x Clap Jacks (clapping merkin + Star Jack)

Transition back to AO: Three lines with this JODY

F3 F3 – F3 Beatdowns are the best
Always Free but you give up some rest
F3 F3 – Jesus Christ is His Name
Givin Glory to Him is our Aim
F3 F3 – High Impact Men Givin glory to His Name
Day by Day We give Christ the Fame
F3 F3 – I hope my wife don’t get mad today
Cause I woke her up goin to F3
F3 F3 – We hope our wives don’t get mad today
Cause I’ve gone to F3 five times this week
F3 F3 – Gettin up before dawn is what we do
It don’t seem right if it ain’t in the gloom
F3 F3 – Iron Sharpens Iron Day by day
Sprints and Burpees all the way
Sprints and Burpees all the way
F3 F3 – God Help us Trolley’s on Q, 200 Burpees is what he wants us to do.

BOM

Jumping Into Risk

The 35-Birthday Q

January 7, 2020 Erector

THE SCENE: A little wet, upper 30’s at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH, 10 tempo squats, 10 windmill, 15 Moroccan night club, mosey to amphitheater for 10 tempo merkins (where it was dry)
THA-THANG:
Mosey up to the playground. Starting here, we did 5 rounds of a full body beatdown. To begin each round, do 7 pull-ups and 7 toes-to-bar. Then, mosey to the amphitheater for more upper body work. Then, run the trail around the drainage ditch towards Tulane Ave. and stop before turning around for legs. Run back to start and repeat.

Exercises performed:

35 merkins
35 squats
35 dips
35 lunges total
35 diamond merkins
35 monkey humpers
35 werkins
35 sumo squats

After the fifth round of pull-ups and toes-to-bar, we cashed-out round five with 35 burpees (my gift to the PAX).
MARY:
The burpees were enough. Happy Birthday!
COUNT-OFF & NAME-O-RAMA
4 HIMs were not afraid of the threat of a cold rain today.
CIRCLE OF TRUST/BOM:
Context is always important when studying the Bible, joining a conversation, reading a news article, and many other activities. Without it, one can twist what is read or heard into what they wish fit their lifestyle or justify their take on things. YHC’s M likes to give me a hard time about all the running I do. She quotes to me the first part of Proverbs 28:1 – “The wicked flee when no one is pursuing…”. Some translations say “run when no one is chasing them”. This is her excuse for not running outside no matter the conditions. All in jest of course. If we continue to read: “…but the righteous are bold as a lion.” The second part of the verse adds context to the first part that is necessary for full understanding of the passage. The wicked flee because they are trying to hide their life or their decisions from those around them and probably from God. The righteous are bold because they have nothing to hide and want to share the hope within them with those around them. When you study the Bible, always make sure you gather all the context necessary to gain the whole truth.
MOLESKIN:
It was great to start my birthday off with the HIMs at the Project.

brickyard invasion JUCO

January 6, 2020 FastandEasy

THE SCENE: Cool 32’F
F3 WELCOME & DISCLAIMER Screwed that up! 10 Burpees

WARM-O-RAMA:

had to get to the Coupon PileMosey– walked M.A.R.S up 10 and Down 10

Mosey — Imperial Squat Lunger 10

Mosey– Walked Over head Claps

Mosey — A little of this, that, get some more, do not forget that
THA-THANG:
With your Chilled Coupon,

50-40-30-20-10

Push-ups, straight arm raises, squat thruster, squat, twists

( on paper it looks so easy )

MARY:

had to get back to the A/O

Mosey — 10 ct LBC

Mosey — 10 ct Bicycles

Mosey — 10 ct Flutter kicks

At A/O gut buster No feet on the deck!

100 Flutter kicks, 75 hello dolly’s, 50 Bicycles, 25 box cutters

Ladder Run the parking lot

COUNT-OFF & NAME-O-RAMA
27 HIMs Strong
CIRCLE OF TRUST/BOM:
you may not always understand someones path, and seeking out to understand their path may not work. But know that the lord put you in that individuals path for a reason. you are given a choice just as everyone else is. What will you do with your choice.

I call to mind the merciful story of God’s love that we heard today in a spiritual retreat for the clergy. the Priest speaker said that God knows the struggle of those who are addicted. He knows that their efforts are flawed and weak. God also knows that with-in the fog of confusion, there is a soul crying to God for his help. Like the good thief on the cross, you son will have the chance to hear the words, “Today, you will be with me in paradise.”

-Fr. Val Bartek

MOLESKIN:

ANNOUNCEMENTS: