Tag: Wall Ball
T-Ruck Stop
THE SCENE: About 30, but no wind so it’s pretty nice.
F3 WELCOME & DISCLAIMER Oops… Kinda skipped it a little bit. (slap self on wrist)
WARM-O-RAMA:
Deconstructed Body Builders:
10x 4-ct Plank Jacks
10x 4-ct Ruck Merkins
10x Tempo Squats
Reconstructed Body Builders
10x 8-ct Body Builders
Definitely warm now.
THA-THANG:
Ruck a lap w/ 60lb sandbag, swapping halfway.
Stop at the Cesspool
20x Ruck Merkins
50yd Bear Crawl with Ruck Drag
25x Upright Ruck Rows (bring ruck up to chin)
50yd Crab Walk, ruck in front. Fwd, backward, and sideways
30x Squats
Ruck another lap
Stop at the bleacher/stairs
Half the PAX holds a plank with feet on bleachers.
Other half the PAX carries both rucks and sandbag to top of hill
Planking PAX drop to low plank while carrier descends.
Swap roles and repeat
10x Ruck Derkins
25x Upright Ruck Rows (sounds like Scooby Doo)
20x Squats
Ruck one more lap back to the parking lot
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Crap… Forgot to count off. Therefore, not sure how many showed up this morning…
CIRCLE OF TRUST/BOM:
Be well, do good work, and keep in touch.
ANNOUNCEMENTS:
Alcoa Service Action tomorrow with Habitat. Also, F3 Chattanooga launch!
The Crippled Krakken
THE SCENE: 39 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab some weight, jump around and stretch something. .
THA-THANG
Ten stations
25 reps x 15 min, 20 reps x 15 min, 15 reps x 15 min
- Overhead sandbag sumo squats
- Sandbag cleans
- Dumbbell curls
- Tricep extensions
- Overhead press
- Goblet squats
- CMU rocky balboa’s
- Slam ball
- Dumbbell Merican rows
- 45 pounds flamingos
When you finish your station, take a lap and fill an empty station. If the only empty station is the one you left: tough luck, do it again.
MARY:
Who needs washboards when you’ve got pipes?
COUNT-OFF & NAME-O-RAMA
10 PAX
Mayberry, Shooter, I-beam, Butters, Cosmo, Swirlie, Bartman, Scooter, Wallball
CIRCLE OF TRUST/BOM:
PAY ATTENTION!
Recently I had a few guys approach me about starting a small group of men to discuss life issues, challenges, struggles and sharpen each other. The first few weeks I was pleased that we could talk through some major issues they were dealing with and I shared from my experiences and how my wife and I handled many of these things in our own marriage. About six weeks later I had a conversation with my wife where she expressed that she had felt neglected, unseen, unloved and virtually ignored for about that length of time. I was stunned. I had absolutely no idea she felt that way. As I looked back over the previous two months I realized that I had spent the majority of the time focused significantly on myself. I had several trips, went to multiple ball games, and was overall focused on my own enjoyment and pleasure. The word for today is “Pay Attention.” Don’t allow yourself to simply coast through life doing what comes naturally. You can lose the things and the ones you love, you can damage people and you can hurt yourself if you’re not paying attention to your attitudes, actions and motivations. It takes hard work to get back from these far off places. The work is worth it, but you’re better off avoiding them in the first place. Pay attention!
“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.”
1 Peter 5:8 ESV
http://bible.com/59/1pe.5.8.esv
MOLESKIN:
Great, cold work!
ANNOUNCEMENTS:
None
Get Low
THE SCENE: Low 50s and slightly overcast. A number of hoodies present… Must be expecting a pretty low-key beatdown. YHC came in on two wheels due to unplanned meeting with John, but at least Stu didn’t show up during the beatdown.
F3 WELCOME & DISCLAIMER
A bit abbreviated, but mostly there. No FNGs… Let’s Get Low
WARM-O-RAMA:
SSH Smurf Jacks x10 IC
Cherry Pickers x6 IC
Peter Parkers
Failure to Launch x8 IC
Freestyle Swims x15 IC
Hand Release Merkins x10 OYO
THA-THANG:
Mosey to the lowest point of the AO at the bottom of the stairs by the docks.
30 Merkins
Up the first set of stairs
60 BBS
Up to the rock
90 Overhead Claps
Mosey to the base of the Matterhorn
Balls-to-the-wall sprint to the top to earn 30s stargazer
Gather in the Pavalon and partner up for some Dora:
30 8-Count Body Builders
60 Super Mario step-ups (60 each leg)
90 6″ LBCs (hold feet 6″ off the ground)
Partner Gets Low and crawls under picnic tables Audible: lots of glass on the floor. Run to top of hill and back
Mosey back to the rock for:
30 Bobby Hurleys
Down to the landing
60 Single-ct shoulder taps
Down to the bottom Out of time! Mosey back to the AO.
90 SSH
MARY:
Just enough time for about 20s of low plank.
COUNT-OFF & NAME-O-RAMA
8 HIMs this morning
CIRCLE OF TRUST/BOM:
I must admit, as research for this Q I checked out the video for the “song” Get Low. I can’t say there was much of anything of value there. But, God actually has quite a bit to say about getting low. Here’s just one of them:
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Mark 9:33-35
And they came to Capernaum. And when he was in the house he asked them, “What were you discussing on the way?” But they kept silent, for on the way they had argued with one another about who was the greatest. And he sat down and called the twelve. And he said to them, “If anyone would be first, he must be last of all and servant of all.”
This isn’t some sort of weird race where the slowest person who happens to be last is unexpectedly declared the winner at the end. This is a conscious choice, a decision to humble yourself and serve others. Get low. As usual, we get the ultimate example:
-
Philippians 2:5-8
Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.
How will you Get Low today?
MOLESKIN:
When I was planning this Q, the whole “Get Low” theme started with the idea of low-crawling under the picnic tables. And that’s the one exercise we didn’t do… Next time I’ll bring the leaf blower to the Pavalon…
ANNOUNCEMENTS:
F3 Cleveland Launch next week! Also, Mend House workoutreach Monday at 6. May parlay into Fountain City AO…
Legs Run Legs
THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH
- Toy Soldiers
- Cherry Pickers
- BA Circles
THA-THANG:
Mosey to the East Field for 4 corners. Do an exercise at 1st corner, run a full lap. Perform Exercise at first corner, then run to second corner to perform exercise and then complete lap. Continue until you complete an exercise at each corner. Run a full lap, then continue exercises at each corner subtracting one exercise with each lap.
- Dynamic Lung + Squat x 30
- Curious Dolly x 30
- Bobby Hurley x 30
- BBS x 30
Burpee Over – Battle Buddy up. PAX 1 gets into a low plank position parallel with the midfield line, PAX 2 performs burpee and then jumps over PAX 1 and assumes low plank. Continue until both PAX reaches midfield.
Mosey to the cement bleachers for some 21’s. Super Mario’s and American Hammers.
MARY:
Gibbler led us in Boat/Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s important to remember what you’ve learned in the light when you’re in the darkness.
MOLESKIN:
ANNOUNCEMENTS: