Waffle House – Page 34

Burpee Beatdown

December 29, 2018 Proton

THE SCENE: Gloomy 45 degrees 19 HIM’s got after it Today

F3 WELCOME & DISCLAIMER

5:30 COT

Side Straddle Hop x 20
2 Burpee
Arm Circles x 15 each way
4 Burpee
Imperial Squat Walkers x 20
6 Burpee
Cherry Picker
8 Burpee

Escalator on the mosey(String of pearls style) – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

10 reps, run 50 yards
10 reps+20 reps next exercise, run 50 yards
10, 20, 30 reps, run, 50 yards
10, 20, 30, 40 reps, run to start
Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

SheHateMe –5 Sets Run50 yards between sets.
-10 Lunges (20 movements)
-10 Burps (Burpees without the pushup and the standing)
-10 Pushups

Rows and Box Jumps – Partner up

10 rows
10,9,8,7,6,5,4,3,2,1 Box Jumps.

Cloud

10 Colombian neck ties
20 Flutter Kicks

Mary

Proton Parker x 10

48 is the new 12

December 26, 2018 Charmin

THE SCENE: Crisp (29) and clear. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct) x 48; couple of laps around the parking lot; Squats (4 ct) x 32 (4×8=32)

THA-THANG:
#1: 12s – Like 11s, but more awesomer. Burpees and Hello Dollies (4ct) with a run from one side of parking lot to the other in between.

#2: Mosey to the cloud: 48 LBCs

#3: Mosey to the back parking lot. 32 Speed Skaters.

#4: More 12s with Merkins and Squat Jumps, but this time, run a quarter lap between exercises. Check the time and abort early so we have time for . . .

#5: Mosey to Cardiac. 4 stops up the hill with 8 reps of each: Manmakers, Flutters (4ct), Sumo Squats (4 ct); Dips (4 ct).

MARY:
Captain Thors till we reach 8 BBS and 32 AHs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
In my 49th trip around the Sun, I’m going to try to get out of my comfort zone. This is difficult for me. I love being comfortable. I think about Paul’s exhortation from Philippians 4:13 and the level of discomfort Paul took on. If God saw Paul through his discomfort, then he’ll surely see through any that I have. Push on!
MOLESKIN:
I’m proud to share a birthday with High-Heels! Continued prayers for Cheatsheet’s grandmother and daughter.
ANNOUNCEMENTS:
Polar bear plunge on New Year’s and sign-ups open for Hardship Hill.

Presents for Everyone

December 24, 2018 Umbro

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Handed out some presents early – 25 envelopes, each containing an exercise. We went through our gifts in sequential order:

25 SSH
10 Tempo Squats
10 Tempo Merkins
12 Baby Arm Circles (forward and reverse)
Bear Crawl across the parking lot
Crawl Bear across the parking lot
20 Derkins
20 Bench Rows
10 Burpee Box Jumps
15 LBC’s (4 ct)
20 Tuck Jumps
15 Hand Release Merkins
10 Lunges (10 each leg)
20 American Hammers (4 ct)
10 Dive Bombers
10 Iron Mikes (4 ct)
15 Sweat Angels (4 ct)
15 Diamond Merkins
20 Squats (4 ct)
20 Flutter Kicks (4 ct)
20 Dry Docks
20 Jump Squats
15 Box Cutters (4 ct)
10 Burpees
1 Time All You’ve Got up Little Baby Hill

MARY:

Just enough time for some plank work and Cap’n helped us cash out with some ATM’s

COUNT-OFF & NAME-O-RAMA
33 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

Especially this time of year, it’s easy to get caught up in the busyness – getting things wrapped up before the new year, planning for next year, finishing up the Christmas shopping, figuring out logistics for the holidays, etc, etc. Sometimes the most difficult task is to just slow down and enjoy the moments, the memories.

I’m as guilty as anyone when it comes to getting caught up in the “hamster wheel of life” – creating my list of things I need to get done, worrying about what’s to come tomorrow, and simply not slowing down to appreciate the moments right in front of me. I was reminded of this last night when I was getting ready for the Q this morning. I was preparing the envelopes for the workout (just another task that I needed to get checked off my long list of things to get done over the next couple days), but my 4 year old son was so excited when I asked him to put some stickers on the envelopes. He swelled with pride knowing that Daddy needed his help, and he quickly plopped down next to me and began meticulously placing his Christmas stickers on each envelope. It was just a little moment – inconsequential in the grand scheme of things – but I cherished that time with him. He won’t always be 4 years old, and he won’t always want to help his Dad with those silly projects.

Cherish the moments.

Block Party

December 20, 2018 Rainbow

THE SCENE: Round freezing and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with obligatory SSH x20 on 4ct, Windmills x10 4ct, Rockette x10 4ct, Overhead claps x10 4ct, Rocky Balboa’s x20 4ct
THA-THANG:
Mosey to the “Christmas Tree” to pick up Santa CMU’S that were left to play with. Mosey to lower parking lot. Obviously, when you get a new toy you don’t want to put it down so…

Run with CMU’S to 4 stations

Rows 20,15,10,5 reps
Triceps 20,15,10,5 reps
BIG BOYS 20,15,10,5 reps
Cinder Swings 20,15,10,5 reps
Mosey around parking lot after each set of 20,15,10, and 5

Mosey to docks Reps of 20 Freddy Mercury on 4ct and 20 Hello Dolly 4ct bailed after…too icy

Mosey back to pick up CMU’S then back to AO. Ran up and down Baby Hill x3 with 5 Merkins at top each time.

Recover to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about Giving. Shared Luke 6:38 as an example of what it looks like to give. Realized I am to selfish and don’t give of my time, money, and resources the way I should. Giving is an act of love and is an ACTION. It’s something we must physically do.

Barkley Redux (or Ode to Zygote)

December 17, 2018 Charmin

THE SCENE: A bit nippy (21 F) but lots of stars
F3 WELCOME & DISCLAIMER

I’m still not a professional. Took note of all the faces to brave the cold
WARM-O-RAMA
SSH x 25

BAC x10, then reverse it

Cherry Pickers x 12

THA-THANG:
Mosey up the hill toward the upper loop around the Asylum building

Four checkpoints per lap, different exercise each checkpoint and each lap
First lap: CP1: Am Hammers x 40; CP2 at rock pile: Curls x 25; CP3: Merkins x 20; CP4 Iron Mikes x 30 (15 per leg);
Lap 2: CCD x 20; Triceps overhead press x 25; Smurfjacks x 30; Flutters (4 ct) x 25
Lap 3: Squats x 40; Rows x 25; LBCs x 40; Diamond Merkins x 20
Lap 4: repeat exercises from first lap
Ran out of time, head back to AO

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Chaco, Waffle House, Charmin
CIRCLE OF TRUST/BOM:
Be available to others, even if you don’t know what that means. God will point the way.
MOLESKIN:

ANNOUNCEMENTS: