- Welcome Scene: 28 degrees – brrrr dog.
- Warmup:
- Windmills
- 10 Merkins
- SSH around parking stalls. (and reverse)
- High Knees
- 10 Burpees
- Kereeokee around parking stalls.
- Workout: Jailbreak Tour (aka the deck of pain) (installment #9)
- Sprint (Jailbreak) in between each location and do the exercise on the newly drawn card.
- @ The Valley of Death : Do 3 Hill to Hill Sprints
- @ Football Field Entrance: Do 20 Wear Wolves
- @ Pull Up bars: Do 20 pull ups
- @ AO Home Base: Do 2 Bear Crawl parking log lengths.
- @ Soccer Field: Do 1 length accross crab walk
- @ Football Field: Do 2 Lengths of Bernie
- @ Fox Lonas First Entrance: Do 20 Smurf Jacks
- @ Church Pillars: Do 10 Handstand pushups
- @ All Saints Main Sign (corner of Cedar Bluff and Fox Lonas) : Do 20 Monkey Humpers (4 ct) – butt facing traffic
- Wrap Up with Word
- No much to say other than a cry of the heart. Lord please bless the work of our hands today. Help us to do something that grows and prospers and is eternally fruitful. Help us with doing good for you and doing something that lasts. Ours days are numbered, this we know. So please help us to be fruitful in our hearts and souls. Please help us to bare eternal fruit!
Tag: Trolley
Shamrock – 3>2
THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in circles
Side shuffle then reverse
High knees
Butt kicks
Side Straddle hop (IC) 4 CT x 25
Tie Fighter 4 CT x 10 each
Cherry Pickers x5
Flutter Kicks 25 – 4 count
Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side. This will be a go-to for my Qs.
Stretch
THA-THANG:
Mosey with 3 dice (better than the original 2) to Cedar Bluff School Stairs
Halfway stop for a little break
Curb Alperts – Step ups with hands – 1 minute
Rocky Balboas – 1 minute
Curb Dips – 1 minute
Use the 3 custom made cardboard dice to play your luck. Stair climbs after each roll.
Mosey back to the AO
Stopped at CMU pile for 50 curls and 50 presses.
MARY:
Trolley led us with some Freddie Mercurys to finish the time.
COUNT-OFF & NAME-O-RAMA
9 – with 1 being a FNG Anchorman, Dumpster Dive, Steam, Mermaid, Interpol, Pom-Pom, Trolley, Curveball, Manscape,
CIRCLE OF TRUST/BOM:
The Word: Psalm 46:9-11
9
He makes wars cease
to the ends of the earth.
He breaks the bow and shatters the spear;
he burns the shields[d] with fire.
10
He says, “Be still, and know that I am God;
I will be exalted among the nations,
I will be exalted in the earth.”
11
The Lord Almighty is with us;
the God of Jacob is our fortress.
John 16:33
33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
I love hearing the all powerful statements from both God the Father in the Old Testament and from Jesus in the New Testament.
I just want to encourage you men to lean on this all powerful God that created the universe.
Burpees-n-Bleachers
- Welcome Scene: 30 degrees with a chance of burpees.
- Warmup: High Knees with some mosey and burpees
- Workout:
- @25 yard line do 25 Merkins
- Run Up to top of bleachers and out and back across field.
- @40 yard line do 25 Burpees
- Run up to top of bleachers and out and back across field.
- @50 yard line do 25 Leg Lifts
- Run up to top of bleachers and out-n-back across field.
- Repeat the above 6 things.
- Wrap Up & Warm down: Mosey to AO. Prayer for brothers and sisters.
10:30 Next Level
- Welcome: Fitness – Fellowship & Faith (Bootcamp)
- When: 5:30am , 28 degrees, chill dog.
- Where: Shamrock – Catholic High School
- Why: To encourage, focus, sharpen each other.
- Who: 5 High Impact Men plus a Dog
- What:
- 10 Burpees
- 30 Core reps of rotating H.I.M choice.
- Run 250 yards.
- Repeat above three things.
- We did about 2.5 miles of running around the campus’s of Catholic High School and Cedar Bluff Elementary. We did 11 stations. So 110 burpees plus 30 reps of (Big boy setups, Flutter Kicks (4 ct), Scissor Kicks 4ct, Little Baby Crunches 4ct, Superman’s, Side crunches, Freddie Mercuries, Pickle Pointers, Pickle Pounders)
- Wrap Up:
- What’s your next level for 2022? Men called out requests for more fellowship, more f3 attendance, more scripture, being in the word more, more prayer. I too feel these desires to step it up to the next level. I’ll be attempting to start a website that will challenge us to another level of fitness. Lord willing, I’m also going to be starting a simple accountability group combined with some scripture memory. Hopefully all three of these things will help gently nudge us to the Next level in all three F’s (Fitness Fellowship and Faith). What’s your next level? Bring it!!!
Shamrock – Road Rage!
THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop (IC) 4 CT x 25
Tie Fighter 4 CT x 10 each
Cherry Pickers x5
Flutter Kicks 25 – 4 count
Air Drama – Squat with calf rise at the top X20
Stretch
Mosey to the big parking lot. Need 16 lines.
Line 1 – 25 Merkins
Line 2 – 25 Big Boys
Line 3 – 25 Squats
Line 4 – Calf Raises
Repeat for 4 rounds total
We will end up at 100 reps per exercise.
Mosey to a tall curb for 1 minute AMRAPs
Curb Alperts – Like the Musician Herb Albert? – Step ups with hands – 1 minute
Rocky Balboas – 1 minute
Curb Dips – 1 minute
Mosey to Weigels
Monkey Humpers to warm up the legs
Run / Jog / Walk to the top.
Mosey back to the AO
We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises
We ended up with a total of 150 reps.
MARY:
Scissor kicks, Snow Angels, Box cutters and pickle pointers.
COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:
A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey
If my hearth were more content in you, O Lord,
I would be less inclined to rage at others.
Let me gauge by the knot in my gut,
The poverty of my own understanding
Of the grace that I have received
From a God who, loving me
Chose rather to receive wounds
Than to give them.
Take from me my self-righteousness,
And my ego-driven demands for respect.
Overthrow the tyranny of my anger, O Lord,
And in its place establish a better vision
Of your throne,
Your kingdom,
And your peace.
Amen.
———
Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them.