Ouch

The nominated Q was not present, so scramble start for this Q.  Off for a 0.5 mile warm up run.  The main event was set with teams of three men.  Each man picked a style of merkin and each man in the team did it to max together.  After each team had done three sets, then each team sprinted a lap (~ .2 miles).  First, second, and third place from each team were then separated to form three new teams.  Rinse and repeat merkins/sprint 3x.  Tough.

Finished with a round of Mary.  The twist was that the rotating Q had to serenade the Pax with a Christmas carol of their choice . . . because the best way to spread holiday cheer is by singing loud for all to hear.

Q4: Leave right

Today’s theme is the humbling reminder that TODAY we’re all 1 day closer to ‘leaving’ than YESTERDAY! My younger son’s friend lost BOTH grandfathers within a week . . . also, day of workout I failed to make the connection with Pearl Harbor Day that made our theme even more fitting!

Warmuparama: OYO: head rotations, big arm circles, trunk rotations/elbows out,  runner’s stretch, IC: Abe Vigodas, squats, heel raisers, side-lunges, Monkey-humpers, SSH

Thang: partner circuits:

  • Long distance: high knees, side-slide; Partner: Burp Merks
  • Short: partner wheel-barrow,
  • Long: Carioca, backwards run; Partner Hold: back plank— Austin Ass kckrs
  • Short: bear crawl-lunge walk; Partner hold: Superman’s-Carolina dry docks,

Mosey to swings: 4 stations 10 reps ea: inverted rows,   pull ups, squats,  SSH

Mosey to Pavilion: Escalator:  5 burpees 10 jump-ups, 15 merkins, 20 squats, 25 dips: Repeat!?

Mosey back 2 shovel flag:  Dealer’s Choice:  Mary:  rep’s determined by the roll of dice:   Q lesson learned:  many pax DON’T follow instructions very well :)!

CoR, NoR, CoT:  prayers for a few spouses & a general prayer that each of us ‘number our days’ & live each day in a manner that best glorifies God.

Fleetwood Tough

The Q was voluntold due to an unexcused absence.

Theme of the day was elevator: I., 5, 10, 15, 20.  It seemed better in theory than reality, especially when it was Burpee time.  Sets included: calf raises, SSH, v-sits (the 1, 2, 3, 1 count was a bit much), American hammers, incline merkins, box jumps, dips, decline merkins, squats, and Bobby Hurleys.

Finished with some wall sits plus arm raises and punches.

Continued prayers for Joel’s surgery recovery.

We Are Still Here – Even if the Backblast is somewhat iffy

Normal warmup (SSH, Grasspickers, run). Then the Pax divided into two groups of 5 men.  Entire Pax did round of Mary and then one half ran a lap (1/3 of a mile) while the other did an exercise/punishment of the runners choice.  Then flapjack.  Punishment included dragonwalk, BTTW with mountain climber legs, broad jumps, box jumps, and decline merkins with a leg up.

Wet n Wetter

We met at Fleetwood park and did a mix of merkins, high knees, duck walk, side planks, windshield wipers, V-sits, Navy seal sit-ups and push-ups. Each PAX member then chose an exercise and we did as many reps as their age. Finished off with crab soccer working those triceps till they were toast.

It was humid and wet as can be. Doubtfire will Q on Friday.

Prayed for NYC mission team outreach.

IM3: I am 3rd

A beautiful, muggy morning at the Pond; DAYLIGHT at the start is GOOD! Nice to have 2 pax ‘under 20’ home from college!
NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)!
F3’s IM3 is based on Jesus’s command to love God 1st & ‘other people’ 2nd! We shared 6 bible verses while introducing some new exercises.
F3 disclaimer
Stretches: head rotations, big arm circles, trunk rotations/elbows out, Abe Vigodas, runner’s stretch, squats, heel raisers
Thang:
Mosey to basketball court:
1st bible reference: Matt 6:19-21 Exercise=starfish Merkins
2nd bible reference: John 19:26-27 Exercise=bounding squats:
3rd bible reference: Luke 6:27-28 Exercise= Crawly Plyo Push-up:
4th bible ref: Luke 13:12-13 Exercise: 4 burpees-bear-crawl to next stop-4 jump squats & crab-walk to next stop-4 burpees-repeat ’til around court to where we started
5th bible ref: Luke 21:3-4: Exercise: 2 Pop hop:
Mosey to chin-up bars: Vaulter pull-ups; swing reverse Merkins;
Mosey to ‘padded playground’ Dealer’s Choice: Mary: ?? reps of any ab exercise around the circle (Singlet’s L-position leg holds ‘kicked butt’!
Count-a-rama, :
CoT: Dear Heavenly Fthr: Please watch over our Pax participating in Saturday’s WET Tough Mudder. We confess that we often we have not ‘lived 3rd’ & TREASURED YOU above ALL ELSE. Please forgive us & fill us with your Holy Spirit so that we may better do so MORE CONSISTENTLY. I pray today for these men that when we begin to treasure ANYTHING above you that your Holy Spirit promptly guide us back to properly revere you. We pray ALL this in your Son Jesus’s holy name. . . Amen.

IM3 The Pond 5/18

NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)!
F3’s IM3 is based on Jesus’s command to love God 1st & ‘other people’ 2nd! We shared 6 bible verses while introducing some new exercises.
Stretches: head rotations, big arm circles, trunk rotations/elbows out, Abe Vigodas, runner’s stretch, squats, heel raisers
Thang (below):
Mosey to basketball court (the 1 with 2 hoops: duh!!!!!)

Vaulter pull-ups; swing reverse Merkins; Dolly’s, back plank

Mosey to ‘padded playground’ Dealer’s Choice: Mary: ?? reps of any ab exercise around the circle

6:10 Count-a-rama, Announcements, Praise &/or prayer rqsts,

CoT: SOLICIT PRAYER RQSTS FRM OTHERS:
Dear Hvnly Fthr: I confess that 2 often I h/not TREASURED U >ALL ELSE; pls 4give me & fill me w/Ur HS so that I may btr do so MORE CONSISTENTLY & also SHOW MY LOVE 4 OTHERS more often so that they may seek 2 btr know U & Ur Son JC.
I pray 2day 4 these men that when we bgn 2 TRSR ANYTHING above U that Ur HS promptly guide us back 2 proper prioritization!
We espc’y pray this day 4 Bthny church & P Nelson @ this dfclut time. My r ldrs faithfully seek Ur WISDOM & GUIDANCE in this dfclt sit’n & we TRUST that U w/provide good ‘in ALL circumstances’.
Insert others’ prayer rqsts
We pray ALL this in Ur Son JC’s holy name. . . Amen.

Short mosey to bsktbl court (or band-shell 1st if rain’g):

Impromptu (crazy eights again)

53 and soggy

No official Q…Slowbear recommended crazy eights, which is like a group Q

80 reps squats
Mosey half loop
70 reps airpresses
Mosey half loop
60 reps merkins
Mosey half loop
50 reps box cutters
Mosey half loop
40 reps v sits
Mosey half loop
30 reps lunges
Mosey half loop
20 reps burpees
Mosey half loop
Merkin jacks (5) and hill run 10 Times
Mosey half loop
BTTW. Last man standing
20 derkins/ 20 box jumps

Abs: protractor, WW1s

Field of dreams

54 degrees

Native American run

Field of dreams:
2 sets
Home Plate-15 Burpees. Amrap
1st Base-Push Ups
2nd Base- Squats
3rd Base WW1s
Batter starts at Home knocks 15 Burpees out the park and goes to first to relieve 1B. 1B then goes to 2nd and so forth until all pax have completed burpees and pick up the rest of Pax.

Mosey to the pavilion for Elevens
Derkins/ Box Jumps

Dips/ clap merkins

Bear crawl around pavilion to bathroom building

3 rounds of abs

Pullup bar for morning call ( pullups and abs)

Abs

COT

30-20-10 runs!

42 degrees, light breeze

-warmups: SSH, x jacks

-jog around upper loop

– tabada circuit:

(40 second exercise/ 10 second test)

lunge jumps, merkins, burpees, flutter kicks, box jumps, ski abs, speed skaters, plank to push-up, Carolina dry docks

– air press cool down

-basketball court sprints, baseline to baseline (30 second jog, 20 second run, 10 second sprint) ….did that interval x 4

-tabada circuit round 2 (same as 1)

-air press cool down x 70 reps

-basketball court sprints, same as first round

-ab finisher:  v sits, bicycles, site hip raise things, six inches

COT

 

Unbroken or maybe broken

Warm-a-rama

The Thang:

It was Slowbear’s big day and the log arrived. To help celebrate each PAX received a 2′ 6×6 block.

A short mosey to the basketball court for a round robin of block exercises followed by a “brotherhood of the traveling log” run

Next was the block staring contest followed by another log run

Wrap up was another short round robin with the blocks

COT

Demo out

f3.jpg

Return of the Scroll

39 degrees, pouring rain, windy

warmarama:  SSH, grass pickers, goof balls

the scroll ( 11 exercises, 1 min/ 10 sec rest tabada)….we did the scroll twice with abs between and after

  1.  Burpees
  2. mountain climbers
  3. american hammers
  4. squat thrust to frog jump
  5. spider man
  6. lunge jumps
  7. merkins
  8. speed skaters
  9. x jacks
  10. lunges
  11. high knees

—break for abs:  bicycles, ww1s

—scroll round 2

–abs: dr Ws, 6 inches with flutters, VSits

—burpees to close, first one to 25 calls it

COT:  welcome Cratchit