- THE SCENE: Cool and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: - 15 SSH
- Cherry Pickers
- 10 Tempo T-Merkins
THA-THANG: - Mosey to Waxjob Hill
- 7’s with a Burnie up the hill each time: Prison Get-ups at the top, V-ups at the bottom
- Mosey to the Grinder
- 6 Sets of 2 exercises, 3×15 reps of each exercise per round, Suicide between each round
- Set 1: Box Jumps and Over-Block-Merkins
- Set 2: Leg extensions on the bench and Decline Merkins
- Set 3: Super Skater Jumps and CMU Overhead press
- Set 4: WW2 Sit-ups and Incline Merkins
- Set 5 Water-pumps (15 each leg) and 1 arm CMU Rows on the bench
- Set 6 Squat Jumps and Dips
- Extra Time: AMRAP
- 10 Peter Parker
- 10 Lunges
- 10 Merkins
- 10 Squats
- 10 BBS
- Run to Troll bridge, 3 burpies
- MARY:Ring of Fire: Plank and J-Lo’s
- Banana and Canoe
- Flutter Kicks
- CIRCLE OF TRUST/BOM:
Ps. 119:105 “Your word is a lamp to my feet and a light to my path.” Over the last several months I have greatly dropped off the amount of time I have spent reading the Word. This is just like walking down a dark path/hallway with a flashlight in my pocket but being to lazy or preoccupied with something else to pull it out and use it to know where to go/what to do. God has given us an incredible privilege and blessing of being able to hear Him speak every day, anytime we want to by giving us his Word. Read it and listen to Him! - MOLESKIN:.
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THE SCENE: 72 degrees F with 92% humidity
F3 WELCOME & DISCLAIMER by Hammy
WARM-O-RAMA: by Spook
3 SETS (10 mins)
LB Power – lunge jumps x 10
Flexibility- lying shoulder Angels x 10
Core – Shoulder taps x 10 each arm
THA-THANG: by Spook
3 SETS Upper Body (10 mins)
Clapping pushups x 10, 8, 6
Side plank 30 sec.
Under the fence pushups x 10
Reverse Plank 30 sec.
Glute Bridge 30 sec.
3 SETS (15 mins) Lower Body Circuit
25 air squat
25 Box jumps
25 crunches
25 lunges
25 Burpees
3 SETS (10 mins)
Bent over row x 10
Mixed rack carries 100m
Glute Bridge w/march
3 SETS ARMS (5 mins)
Curls x max reps 30 seconds
MARY: by Spook
Cool down (5 mins)
Bretzel x 10 breaths each side
Shoulder Angels x 10
COUNT-OFF & NAME-O-RAMA by Hammy
Total of 10 including Spook (Travis Elkins) from Fredericksburg, VA
CIRCLE OF TRUST/BOM: by Spook
Christians are called to spread the Gospel but how many of us actually do it. And if we do, how often and to whom? We should be doing it at a minimum to our own family and it should be repeated from time to time for our children. (Spook proceeded to tell us the Gospel complete with Bible chapter and verse references.) At the end he simply said that is God’s expectation of us.
MOLESKIN:
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ANNOUNCEMENTS:
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An Ode to Rocky I
THE SCENE: 73 degrees of pure East TN humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Imperial walkers x 10
Little Baby Arm Circles x 20 (10 both ways)
THA-THANG:
Mosey to Mt. Crumpet via the water fountain.
– Round 1
– 10 merkins at the bottom, bear crawl to the top.
– 10 BBS, mosey to the bottom.
– 10 burpees at bottom, bear crawl to the top.
– 10 squats, mosey down.
-Round 2
– 20 merkins at the bottom, bear crawl to the top.
– 20 BBS, mosey down.
– 20 burpees at bottom, bear crawl to the top.
– 20 squats, mosey down.
– Round 3
– 30 Merkins at the bottom, bear crawl to the top.
– 30 BBS, mosey to the bottom.
– 30 burpees at the bottom, bear crawl to top.
– 30 squats, mosey down.
– If additional rounds needed, add to the exercise by 10. Rinse and repeat.
MARY:
– 20 LBC’s OYO.
– Plank until time ran out.
COUNT-OFF & NAME-O-RAMA
17 Hims.
CIRCLE OF TRUST/BOM:
Jesus says in John 15:2 – “Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”
The point of what I believe Jesus is driving at is that God the Father has to prune us or cut some things out of our lives if we are going to remain connected to the vine that is Jesus. This pandemic, this global trial, is something that we shouldn’t waste, but rather ask God to use this time to show us some idols or sinful patterns that we need for Him to cut out of our lives. It reminds me of when Rocky Balboa has gone several rounds with Apollo Creed, and he asks his trainer Mick to “cut him,” to open up his eye so he can see to finish the fight. To be a HIM that is effective in this world, in our homes, and in our churches, we need God to do the same thing. We need him to cut out and remove sin so that we can go the distance and finish the fight in a way that glorifies Him. We need to invite God to do that through repenting of sin, and trusting that Jesus died to atone or pay for the sin in our lives. Yes, when God starts working in your life, sometimes that is going to involve pain, but pain usually accompanies most things that are worth doing. God bless you men, and see you soon. Soli Deo Gloria.
MOLESKIN:
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ANNOUNCEMENTS:
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Suicidal 66
THE SCENE: Warm. Like mid 70s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH
10 LBAC Fwd/Bwd
8 Imperial Walkers
THA-THANG:
Route 66 starting right off the Grinder. Half Pax went south and other half north. Run to 1st light pole and perform one rep of exercise. Run back to start. Run to 2nd light pole and perform 2 reps of exercise. Run back to start. And so it went up to the 11th light pole. Then start over with next exercise.
Exercises:
Burpees
BBS
Merkins
Lunges per leg
MARY:
LBCs for time.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Hope everyone had a good 4th and spent a little time being grateful for our country, our freedom, our families and friends.
MOLESKIN:
I don’t think anyone got to lunges. That was the most mileage and calories burned I’ve ever gotten in 45 minutes.
ANNOUNCEMENTS:
Fat Amy strikes again
THE SCENE: Humid
F3 WELCOME & DISCLAIMER
yup
WARM-O-RAMA:
Plank, tempo merkins , plank, tempo merkins
squats IC, imperial walkers IC, Imperial squat walkers IC, body builders x5, lion kings x 5
THA-THANG:
Fat Amy WOD
50 Bench squats
10 body builders
40 big boys
10 body builders
Lunge to cone(60 yards), run small loop
10 body builders
20 lion kings
10 body builders
Bear crawl to cone(60yds), run loop
10 body builders
20 lion kings
10 body builders
Lunge to cone(60yds), run Loop back
10 body builders
40 big boys
10 body builders
50 squats.
MARY:
Captain Thor , we went to 10:40
cash out with ATMs!
COUNT-OFF & NAME-O-RAMA
22 pax including FNG upstate and 2.0s nightmare abs coconut
CIRCLE OF TRUST/BOM:
HIM, what is a HIM. We all know it’s a High Impact Man but a few things it takes to be such. HIM also means that we should be H.umble in how we act around others. We should be I.ntentional in everything we do and lastly we need to be M.entally tough. Put those together and we can be HIgh Impact men in our community . This is something that Detention talked about a couple years ago and it’s stuck with me ever since and want to keep sharing it with the pax.
MOLESKIN:
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ANNOUNCEMENTS:
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