- Welcome: Brrr. 37 degrees.. ready for summer
- Warm Up:
- A Taste of things to come, Flutters, SSH, Scissors, Sprints, Burpees, Hello Dollys.
- Then a little humility tour
- Pickle Pounders at High School Entrance
- Monkey Humpers at Church Entrance
- Smurf Jacks at Park Main Sign
- SSH at All Saints Entrance
- Work Out:
- AMRAP until the end.
- Run between the two Announcer Boxes (Football and Baseball) – with some exercises in between each Announcer Box. Starting from the Football Announcer Box at top of bleachers
- 10 Hello Dollys (4ct) – on bleachers
- 10 Flutter Kicks (4ct) – on bleachers
- 10 Scissor Kicks
- 10 Dips
- 10 Dirkens
- 10 Burpees at 20 yard line
- Sprint Across field
- Lunge Up to Baseball Announcer Box
- 10 Imperial Squat Walkers
- 10 Rocky Balboas at first stair tier
- 10 Rocky Balboas at second stair tier
- 10 Burpees
- Sprint Across Field (That Completes One round)
- Run between the two Announcer Boxes (Football and Baseball) – with some exercises in between each Announcer Box. Starting from the Football Announcer Box at top of bleachers
- With about a 20 minute time span I think we all had around four rounds completed.
- AMRAP until the end.
- Wrap Up & Warm Down:
- With all the usual focus being on strength training and toughening each other up – I contrasted that with an encouragement towards gentleness and softness. Handed out Lyrics to David Crowders new song “He Is” https://www.youtube.com/watch?v=ZvvKa9vyixw . We stretched out during the playing of the song as we read the lyrics. Do not forsake or forget Jesus’ gentleness and kindness. As High Impact Men we are often encouraged to be tough – and though that is important – I believe it is our gentleness and softness that is the most attractive and alluring and inviting to others.
- ”
If you’re troubled
Heavy hearted
Come to Jesus and find your peaceIf you’re run down
Empty handed
Come to Jesus and find your strengthHe is Hope for the hopeless
Rest for the weary
Help for the hurting
He is, He is
Mending the broken
Bearing the burdens
All that you’re needing
He isIf you’re wandering
In the darkness
Come to Jesus and find your wayIf you want freedom
Need forgiveness
Just come to Jesus and find His graceHe is Hope for the hopeless
Rest for the weary
Help for the hurting
He is, He is
Mending the broken
Bearing the burdens
All that you’re needing
He isComforter, Counselor, Prince of Peace
Author and Maker of everything
Defender, Deliverer, King of Kings
He is, He isHelper and Healer forevermore
Savior and Shelter through every storm
My Refuge, Redeemer and Lord of Lords
He is, He isChild of Heaven and Son of Man
Provider, Protector, the Great I AM
Alpha Omega, Beginning and End
He is, He isHope for the hopeless
Rest for the weary
Help for the hurting
He is, He is
Mending the broken
Bearing the burdens
All that you’re needing
He is
All that you’re needing
He is”
Tag: Vanna
Take the stairs
THE SCENE: Perfectly cool and dry
WARM-O-RAMA:
4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
THA-THANG:
Dora Goat Trails: pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate
11’s by the rock: spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins
Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO
MARY:
Howling monkeys around the circle; box cutters led by Mermaid
CIRCLE OF TRUST/BOM:
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
Psalms 34:8-10 NLT
MOLESKIN:
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner. Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter. As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin. Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
ANNOUNCEMENTS:
Bring donations!
Shamrock – Valley of Despair
THE SCENE: 55F perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators: starting at 7
On your back Side Straddle hop x25
Twinkle Toes (IC) 4 CT x 10
Cherry Pickers: 5
THA-THANG:
Line up at one end of parking lot.
Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10
Round 2: Pregnant Crab walk with stone on stomach to the 1st line and do 20 American Hammers single count, using your rock. Repeat at each line all the way to line 10 for a total of 200 reps.
Mosey to the valley of despair.
Battle buddy up
Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out )
Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, Bernie back up to partner. Switch.
3 rounds of this for 10-15 minutes.
Mosey to CMU pile
Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1. 28 total.
25 Curls
50 Bench press
Repeat for 3 rounds. Total of 75 curls and 150 bench press.
Mosey back to AO flag
Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1. 28 total.
MARY:
4 minutes of abs and merkins
COUNT-OFF & NAME-O-RAMA
14 – Anchorman, Betty, Brick, Cheatsheet, Curveball, Dumpster Dive, Interpol, Jenner, Kick-Flip, Mermaid, Osteen, Slappy, Trolley, Vanna
CIRCLE OF TRUST/BOM:
Compliment. A polite expression of praise or admiration.
I have never been great at giving or receiving compliments. F3 has given me a lot of practice the past couple of years. There are countless high impact men that show up here and other AOs who are excellent leaders. They see the good in you and me and point it out.
“Way to kick some ass today, you really pushed it”
“Great Q man”
“Man that was a killer pace on that run you did yesterday” We are all saying that about Osteen right now and want to know what his secret is.
“Mermaid, thank you for leading this AO in such a positive and fun atmosphere while at the same time pushing us hard to get better physically, spiritually and as a brotherhood.”
“Trolley!!!! Thank you for teaching us how to push ourselves way out of our comfort zone”
“Betty, thank you for always having a positive attitude.”
“Jenner, thank you for educating us with real life stories about veterans and walking us through some of their heroic actions”
“Baby Boomer, thank you for injecting humor in this group and for your creative Qs that are full of painful challenges.”
“CheatSheet, thank you for my sore upper body and for all the words of encouragement that you preach to us”
“Curveball, thank you for making this awesome location possible for us”
“Kick-Flip, thank you for writing the book on leadership. Your laser focused drive to constantly ask more men to join F3 is impressive”
I could go on and will keep trying to do a better job of handing out compliments.
I want to challenge us to keep that up. It makes a huge difference, so thank you guys for what you bring to the table / parking lot.
Also, let’s take the compliments and spread them out beyond F3 to our families, friends and strangers.
MOLESKIN:
Trolley’s job, my buddy Jordan, my nephew Ian
ANNOUNCEMENTS:
Bleachers and Wallees
The Scene
50’s and gorgeous,
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
SSH
Mountain Climbers
Tempo Merkins
IW
Crabettes
Tha-Thang
Mosey to bleachers
5 Rounds OYO
Bottom of bleachers complete 5 4-count IW
Bear crawl up bleachers
Top of bleachers complete 5 4-count In and Outs
Crawl Bear/Crab walk back down bleachers
When finished we headed to the closest endzone of the football field
3 rounds (IC) with a shuttle run to 50 yd line in between each round
5 Half Burpees
10 Elbow to Hands Planks
15 Crabettes
Mosey to weight room/bathroom building wall
5 Wallees (Burpee but instead of kicking your feet back on the ground, your feet go up onto a wall)
Bernie to the beginning of the track
10 air squats
Mosey back to the wall
Repeat 4x
Mosey to Track
x2
Mosey 100 meters
Lunge half the length of the endzone
Bernie second half the length of the endzone
x2
Mosey 100 meters
Reverse Lunge half the length of the endzone
Bernie second half the length of the endzone
On the way back to the AO
30 Rocky Balboas
Bear Crawl up the hill outside the football field
Repeat 3x
Mosey back to AO
Mary
10 4-count crabettes
COUNT-OFF & NAME-O-RAMA
9 HIM’s
COT/BOM
1 Samuel 24:6
6 He said to his men, “The Lord forbid that I should do this thing to my lord, the Lord’s anointed, to put out my hand against him, seeing he is the Lord’s anointed.” 7 So David persuaded his men with these words and did not permit them to attack Saul. And Saul rose up and left the cave and went on his way.
1 Samuel 25 Nabul and Abigail, Abigail spoke reason into David.
At church, we have been studying the life of David. In 1 Samuel 24 David, despite enormous peer pressure, did not take Saul’s life in the cave and listened to the voice of God and showed restraint. In the very next chapter, a man named Nabul insults him and he was ready to take the lives of every man in the town.
The same man shows so much restraint in one challenge because he was in tune with the voice of God. The very next challenge, arguably much less significant of a situation, he was ready to slaughter all the men in a town but listened to the reason of the wife of the man that had wronged him. As high impact men we need to be in tune with God’s voice as much as we can in our lives, but when this is not the case, surrounding ourselves with people who will speak reason to us is a crucial guardrail to have in place. I am thankful for the people in my life that are there to keep me on track when I am not as in tune with God’s voice as a should be.
MOLESKIN:
ANNOUNCEMENTS:
It was a HILL of a day
THE SCENE: Clear and cool, maybe 37 degrees, but otherwise beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| Tempo Squats x 10 |
| Baby Arm Circles forward & Backward x 10 |
| SSH x 20 |
| Cherry Pickers x 5 |
THA-THANG:
| Station 1 | |
| At Station one, El Capitan up the hill. At the top hold a left leg lunge for 30 seconds, then repeat for right leg | |
| Station 2 | |
| Run to the bottom of the stair case. 20 elevated heel Squats, run to the top of the stairs | |
| Station 3 | |
| Perform 20 squats, then do a 30 second wall squat | |
| Station 4 | |
| In front of the Middle School, elevate your feet, and do elevated plank jacks, then hold for 30 seconds | |
| Station 5 | |
| In front of the intermediate school, elevated merkins and a short hold. | |
| second round, one hand on the curb, merkins with a hold. | |
| Station 6 | |
| 20 Calf Raises, then walk on your toes to station 1 | |
| Rinse and repeat, at least two times, stay together and perform as a group. | |
MARY:
Interpol led us in the Mary as he practices for his VQ. We did American hammers, flutter kicks, monkey humpers and big boys.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
| 1 kings 17:4 |
| You shall drink from the Wadi, and I have commanded the ravens to feed you there. |
| 1 kings 17:6 |
| The ravens brought him bread and meat in the morning, and bread and meat in the evening; he drank from the wadi |
| God will provide. Just like he did for Elijah, we provides our necessities. We have food, water, and shelter. We also need a relationship with God and we need to be willing to ask God for help. As a man that is a weakness. Don’t be afraid to ask others for help, or God, and don’t take for granted the things that God provides. |
MOLESKIN:
ANNOUNCEMENTS:
Collecting for the Hope Street Mission.