Super Suicides

June 4, 2020 Erector

THE SCENE: Sticky but then cooled down by the rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial Walker, 15 Moroccan Night Club, 10 tempo merkins, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the big parking lot east of campus and line up perpendicular to the aisles. This is a suicide style workout.

Run to the first line and do 10 merkins, 10 squats, and 5 burpees
Return to start
Run to the second line and perform the same exercises
Return to start and then run to the third line, etc., until you reach the end
After the return from the last line, start scaling back down.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Lucky 13 this morning!
CIRCLE OF TRUST/BOM:
Proverbs 15:1 – “A gentle answer turns away wrath, but a harsh word stirs up anger.”

So much can be said about how to apply this verse and I encourage you to meditate on it. My M set me straight a long time ago, but that doesn’t mean I don’t struggle with this. She told me to “let her cool off first” after we would get irritated at each other. Before she wanted to work through it, she wanted to make sure that our emotions were down and we could have a rational, beneficial discussion.

I think about how I sometimes get frustrated when my children don’t listen. For some strange reason, I think that if I bear down on them by raising my voice, it will end the frustration. What have I done? I have taught my children to respond to their emotions when they get frustrated. Quite the opposite impact I was hoping for.

What other aspects of our lives do we let our emotions take over? How could a “gentle answer” have a stronger impact? Think on this.

MOLESKIN:
Kudos to everyone for pushing hard this morning through a non-stop beatdown!
ANNOUNCEMENTS:
Continue to fill up the Q calendar. Betty VQ on Wednesday!

Burpee Baseball – Shamrock

June 3, 2020 Trolley

✔ THE SCENE:

69 degrees and feelin fine.

✔ F3 WELCOME & DISCLAIMER

Welcome 2 Fng’s, Covid advisory, Not a pro, Free, Freewill, Scale to fit.

✔ WARM-O-RAMA:

Burpee with plank jack + mosey
Burpee with one leg + mosey
Burpee with Iron mike + mosey
Burpee with Donkey Kick + mosey
Burpee with Double Squat Jump + mosey
Burpee with SSH + mosey
Burpee with Parker Climbers + mosey
Burpee with Lunge + mosey
Burpee with Frog + mosey
Burpee with Big Boy + mosey
Burpee with Release Merkin + mosey
Burpee with Double Merkin + mosey
Burpee with Imperial Walker + mosey

With all that moseying, it magically brought us to the Softball field where we Commenced the Second ever Burpee Baseball!
The first was here: Burpee Baseball Juco – July 23, 2018

BURPEE BASEBALL:

Teams: Split group into two teams (doesn’t matter how many players each hopefully will be even number of players)
Equipment: 22 Balls with a burpee type written on it (one or two words)
Game Play: All players remain in their teams dug-out while two players come up to the field for a “Play at bat”. One player from the “At bat” team comes up to race against one player from the “outfield” team. The at bat player throws the ball as hard as he can and tries to get around the bases back to home before the “outfield” player can retrieve the ball and bring it back to home plate. The player to make it back to home first gets the thrown ball for his team.
Object of the game: The team with the most balls wins.
At BAT: When a player at bat picks a ball he announces it to everyone what type of burpee is written on the ball. When that player rounds a base he has to do two burpees of that type. When the outfield player reaches the ball he has to do four burpees of that type before he starts running for home. While the two players are running and retrieving the ball, their respective teams have to do the same burpees as their player who is running the play. So the outfield team does five when their player does five and the at bat team does two burpees in sync with their player as he rounds the base.
Infield / Outfield Switch: The at bat team has three throws before switching to being an outfield team.
Hardballs: If the at bat player picks a hardball – then all the reps are doubled. Therefore, four burpees per base and ten burpees for retrieving (the teams in the dugouts also have to do the rep increase).

MARY:

Out of time.

CIRCLE OF TRUST/BOM:

Referencing this sermon: Walking in the Spirit
There is NO condemnation for those who are in Christ Jesus.
Nothing can seperate us from the love of God that is in Christ Jesus our Lord.
Really let these scriptures sink in deep today and let them combat you negative self-talk and pick you up!

ANNOUNCEMENTS:

Slow Burn Tempo Workout

June 1, 2020 Curveball

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	54 ℉	82%	54 ℉	5.5 mi/h	NNE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles – 10 forward and 10 backward.
6 Tempo Cherry Pickers
Michael Phelps
25 SSH

THA-THANG:
For entire workout, the exercises are tempo exercises in cadence. Unless noted, each rep is done at a 6 count. So, basically doubling the time to do the rep. For example, typically one Merkin would be 1(start down), 2(low point), 3(finish). Here, it is 1(start),2,3 (low point), 4(begin up), 5, 6(finish). To increase focus, slow down the counting. If you want, stop counting completely until complaints are heard.

3 rounds of the following. After each round, mosey (~30-40 seconds) a bit to recover and/or head to CMUs.
- 8 Split Squats (Round 1 Right foot forward, Round 2 Left foot forward, Round 3 regular squat increase count to 10 or 12.)
- 8 Merkin (Round 1 Diamond, Round 2 Regular, Round 3 wide)
- 8 Handcuffs (Supermans but with hands behind back)
- Round 1 – Side Plank with 5 leg raise each leg. Round 2 & 3 regular plank 30-60seconds
3 rounds of each with CMU. Again 30-40 second mosey out and back without CMU.
- 8 Bicep Curls
- 8 Triceps (either on six or standing)
- 8 Shoulder Press
1 round (or more as time allows) all with CMU.
- 5 Declined Merkin
- 5 Merkin Right hand on CMU
- 5 Merkin Left hand on CMU
- 5 Inclined Merkin

MARY:
25 Flutter kicks 4ct.
30-60 seconds on six heels off the ground

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG: J-Bird
CIRCLE OF TRUST/BOM:
People are awesome! God has made us in his likeness. Even those who might exhibit flaws have something to give. Look for the good in all you encounter.
MOLESKIN:

ANNOUNCEMENTS:
FYI, the track at the school is closed until July 1st.

The Strength of Patience

May 28, 2020 Snaggletooth

THE SCENE: 65 and partly cloudy – good gloom for perfect sunrise

F3 WELCOME & DISCLAIMER

NOT A PROFESSIONAL
FREE WORKOUT – Own volition – take care/modify as needed
CELL PHONE for emergencies
CORONA – maintain distance, wear gloves, don’t share equipment, spit/blow nose away from others!

WARM-O-RAMA

Projectivator x8 (good for the brain too)
Tempo Squat x10
Cherry PIcker x8
Mtn Climber x10
Tempo Merk x10
LBAC – F/B X10/each way
Alternating Overhead/Seal Clap x10
Mosey to Toy Box (Recruiting Ctr)

THA-THANG:

FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper Body: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
Lap Parking Lot with CMU

2. CORE: P1 – 200 LBC (switch every 20)
P2 – 6” Leg Lift while holding CMU above head
Lap parking lot with CMU

3. LOWER/LEGS: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
Lap parking lot with CMU

DEJA-VU (from last HEAVY PT – single rounds)
o Curls x20 – FARMER CARRY (FC) TO NEXT PARKING ISLAND – Overhead Press x20 – FARMER CARRY BACK
o Lateral Step-up x20 – FC – Single-arm Row x10 each arm – FC
o Thrusters x20 – FC – Tri Ext x20 – FC
o Kettle Swings x20 – FC – Am Hammer 20x (2-ct) – FC
o Blockees x10 – FC – Curls x20 – FC

MARY: Heels to Heaven x10, Starfish x10

COUNT-OFF & NAME-O-RAMA
6 STRONG: ERECTOR, KICKFLIP, ROCKET, CHACO, SLAPPY, SNAGGLETOOTH

CIRCLE OF TRUST/BOM: Strength to Wait with Patience

May you be strengthened with all power, according to his glorious might, for all endurance and patience with joy. (Colossians 1:11)

“Strengthened” is the right word. The apostle Paul prayed for the church at Colossae, that they would be “strengthened with all power, according to his glorious might, for all endurance and patience” (Colossians 1:11). Patience is the evidence of an inner strength.

Impatient people are weak, and therefore dependent on external supports — like schedules that go just right and circumstances that support their fragile hearts. Their outbursts of oaths and threats and harsh criticisms of the culprits who crossed their plans do not sound weak. But that noise is all a camouflage of weakness. Patience demands tremendous inner strength.

For the Christian, this strength comes from God. That is why Paul is praying for the Colossians. He is asking God to empower them for the patient endurance that the Christian life requires. But when he says that the strength of patience is “according to [God’s] glorious might” he doesn’t just mean that it takes divine power to make a person patient. He means that faith in this “glorious might” is the channel through which the power for patience comes.

Patience is indeed a fruit of the Holy Spirit (Galatians 5:22), but the Holy Spirit empowers (with all his fruit) through “hearing with faith” (Galatians 3:5). Therefore Paul is praying that God would connect us with the “glorious might” that empowers patience. And that connection is faith.

Devotional excerpted from Future Grace, page 169

MOLESKIN:
That Flora 1-2-3 was murder! Lots of good moaning and mumblechatter…

ANNOUNCEMENTS:
ROCKET ON Q NEXT TUESDAY, SLAPPY ON THURSDAY FOR HEAVY PT

Treebiscuit – Shamrock

May 27, 2020 Trolley

✔ THE SCENE: It’s early

✔ F3 WELCOME & DISCLAIMER: Covid-19 as well as welcome

✔ WARM-O-RAMA:

SSH
Mtn Climbers
Tennessee Rockin Chairs
Windmills
Cherry Pickers

Tree Biscuit – Shamrock:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total, do A single burpee, repeat.

Minutiae (aka Rules):

A tree only gets tagged once.
Scaling/Modification:
- We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up. It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
- Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
- We’re going to be zig-zagging all over campus so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind. Plus it feels bad to tag a tree without everyone there doing it together.
Taggers + Number cadence
- The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
- The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
- Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun. If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
What’s a Tree:
- We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
No Poison Ivy:
- In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
Terrain
- We are going off road for sure. The ground is very un-even around many of the trees. Be careful when running not to twist and ankle. And don’t hit your face on a rock or root when doing a burpee in the dirt.
Volume
- The louder you call out the number, the more you inspire your fellow brothers!
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.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

Shamrock – 216 – May 27, 2020

MARY

We burped until the clock ran out.

Circle of Men

1 corinthians 9:24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Tag: Slappy

Super Suicides

Burpee Baseball – Shamrock

✔ THE SCENE:

✔ F3 WELCOME & DISCLAIMER

✔ WARM-O-RAMA:

BURPEE BASEBALL:

MARY:

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:

Slow Burn Tempo Workout

The Strength of Patience

Treebiscuit – Shamrock

✔ THE SCENE: It’s early

✔ F3 WELCOME & DISCLAIMER: Covid-19 as well as welcome

✔ WARM-O-RAMA:

Tree Biscuit – Shamrock:

Minutiae (aka Rules):

Shamrock – 216 – May 27, 2020

MARY

Circle of Men

Announcements