On this glorious Thanksgiving Day, where the winds were howling, 8 PAX (1 #FNG) chose the harder thing and posted to earn the caloric intake for the day. Mini convergence of Lanco PAX at HarrisburgPA A.O.
100yd sprint continuing uphill to top – 10 squats ic
Repeato sprint/squat 3 times
ahhh finally at the top of #TheRes
Burpee / Decline WW2 ladder on the hill 10-7
Mosey to get a block
Block squat thrusters x10ic
Block Curls x15ic
Derkins x10ic
Block squat thrusters x10ic
Block roll x10ic
Put coupons away and back to the hill
Burpee / Decline WW2 ladder 6-1
Mosey all the way back to ampitheater
BTW for 20 sec hold
MARY:
Fire hydrant x15ic
Donkey kicks x15ic
Hello Dolly x20ic
Flutter kick x30ic
Crunchy Frog x10ic
Leg and hips stretches
MOLESKIN:
Whew what a great push today MEN! With the wind that added and extra challenge but we persevered and got stronger because of it. Today was all about full body beatdown. Smoked the shoulders, arms, legs, and the heart.
I’m thankful for each and everyone of you brothers! Together we make each other stronger and better MEN. Enjoy the time today with family and friends!
8 PAX posted on this cool breezy morning for a pre thanksgiving beatdown to work up an appetite followed up by a little fellowship and coffeteria plenty of laughs and oh the stories that were .
WARM UP– 25 SSH, 20 WINDMILLS, 20 IMPERIAL WALKERS, 20 CHERRY PICKERS ALL IN CADENCE 15 BIG ARM CIRCLES FOWARD 15 BIG ARM CIRCLES BACKWARDS OYO.
THE THANG– THE Q TRIED SOMETHING A LITTLE DIFFERENT THIS MORNING AND ANNOUNCED THAT ANYTIME DURING A MOSEY ANY PAX CAN YELL DROP AND GIVE ME 5, 10 OR 15 MERKINS. THIS STARTED OUT PRETTY STRONG DURING THE FIRST MOSEY BUT SLACKED OFF A LITTLE AFTER THE FIRST PAIN STATION. I DID LOSE COUNT BUT PLENTY OF MERKINS WERE DONE.
MOSEY TO THE FISHING PIER,
1st PAIN STATION BEAR CRAWL THE LENGTH OF PARKING SPACES EXCLUDING THE HANDICAP SPOTS, 25 DIPS ON BULKHEAD, 25 DERKINS ON SAME BULKHEAD, TOY SOLDIER SET 35 (LBCs) 25 (E2Ks) EACH SIDE, 15 (BIGBOYS), 25 SQUATS
MOSEY TO STRAWBERRY ALLEY,
2ND PAIN STATION HEY THERE’S A WALL WE HAVE NOT USED YET ALL PAX HAVE A SEAT AGAINST THE WALL WHILE PAX INDIVIDUALLY PERFORMED 5 TEXT BOOK BURPEES SOME OF US MAY HAVE BEEN GLAD THERE WERE ONLY 8 PAX A SHORT BREAK FOR A LITTLE 3RD F.
MOSEY TO THE PARK
3RD PAIN STATION 15 STEP UPS EACH LEG ON BENCH, PAX WORK CAPT. THOR WHILE 2 PAX AT A TIME MEET DO A MAX SET OF PULL-UPS ON THE HUMBLING RINGS.
MOSEY UP THE HILL AND BACK TO THE CHOP JUST IN TIME FOR 4 MINUTES OF MARY.
THE FIRST THANKSGIVING WAS A 3 DAY FEAST FOLLOWING A SUCCESSFUL HARVEST. NATIVE AMERICANS AND PILGRIMS FROM THE MAYFLOWER COME TOGETHER TO CELEBRATE HEALTH AND HARVEST. WHEN WE SAY THANKSGIVING WE ARE SAYING THANK YOU TO ALL THE PEOPLE THAT HELPED MAKE AMERICA THE PLACE IT IS TODAY. KEEPING WITH THAT I WOULD TO SAY THANK YOU TO ALL THE SERVICE MEN AND WOMAN, POLICE FIRE AND EMS THAT CONTINUE TO MAKE AMERICA WHAT IT IS TODAY.
AS YOU ANTICIPATE TIME WITH YOUR LOVED ONES AND A DELICIOUS THANKSGIVING MEAL TAKE TIME TO REFLECT ON THE HOLIDAY AND HOW YOU CAN MAKE IT MEANINGFUL. THANKSGIVING IS FULL OF WAYS TO NURTURE GRATEFULNESS, EXPRESS GRATITUDE TOWARD GOD AND CELEBRATE A MEMORIAL HOLIDAY. DISCOVER HOW TO GO BEYOND FOOD AND FOOTBALL AND GLORIFY GOD ON THIS THANKSGIVING DAY. BE CAREFUL THAT YOU DO NOT TAKE THE DAY AND LEAVE OUT THE GRATITUDE, GRATITUDE UNLOCKS THE FULLNESS IN LIFE. IF THE ONLY PRAYER YOU SAY IS THANK YOU THEN IT WILL BE ENOUGH AND REMEMBER THANKSGIVING IS A TIME OF TOGETHERNESS AND GRATITUDE.
20191128 Q: Hogs Breath Thanks – O – Rama Pax: Cleveland Rocks, Sharkbait, Hogs Breath and 2.0 DISCLAIMER: Given Warmup: SSH – 20 IC Mountain Man Poopers – 20 IC Hairy Rockets – 20 IC
THE THANG
This was a Thanksgiving “Pop Up” and impromptu workout. We decided together prior to the big meal and burn some calories. We began by kicking off Thanksgiving with a “TURKEYS” inspired workout. Still didn’t use the frozen turkeys.
A single round “TURKEYS” Thrusters x 10 Upright-Rows x 10 Reverse Crunch x 10 King of Heart suicides (run forward to the mid-line of a soccer field, then backward run to the sideline. Then forward run to the opposing sideline, and backwards run back to the start) Elf on a Shelf x 10 each side Yoke walk to opposing sideline and back Star jacks x 10
Then we loaded up the 2.0 into a jogging stroller, as a restrictor plate and mosey down the hill. At the bottom the 2.0 asked if we could “alligator” walk so we did about 20 yards of Alligator Merkins.
Then we mosey’ed some more. We found a park and did 25 dips, and 25 calf raises. Then we mosey’ed back to the shovel flag.
We played a round of “F, F, Goose….” Where all pax are in a circle in the plank and the ‘it’ tags each pax calling out “Duck, Duck…” eventually choosing a “Goose” who had to beat the “it” around the circle and back into the plank. Wet dewy grass made for some slippery fun!
After this we called the workout!
In Lieu of Words of Wisdom…. Words of Thanks Sharkbait – Friends and family, and living in Montery. Cleveland Rocks – Friends [Hogs Breath’s] 2.0 – Friends and Family Hogs Breath – Finding F3 and fighting off the sad clown.
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria served tailgate style!
Mountain Man Poopers – 20 IC Hairy Rockets – 20 IC Overhead claps– 10 yards
THE
THANG
Kicking
off Thanksgiving with a “TURKEYS” inspired workout. I wanted to use frozen
turkeys as coupons…but Flea talked me out of it, something about salmenolla….
After
grabbing our coupons.
AMRAP of “TURKEYS”
Thrusters x 15
Upright-Rows x 15
Rock-ee x 10
King of Heart suicides (run
forward to the first cone, then backward run to the sideline, then fwd to the
second cone, etc. rinse and repeat till an entire set of suicides was
accomplished).
Elf on a Shelf x 10 each
side
Yoke walk to opposing
sideline and back
Star jacks x 10
. The
mumblechatter was that everyone seemed to hate the Elf on the Shelf…I’ll have
to come up with a different “E” exercise for the next holiday.
Words
of Wisdom
“It is too
easy to concentrate on your misfortunes instead of your thanksgivings…” Ended
with Number-O-Rama, Name-O-Rama, COT, Coffe
-Mosey half way up greenbelt n back -SSH x 20ic -Tempo Merkins 2s up & 2s down x 5ic -Arm circles forward x 10ic -Arm circles backward x 10ic -Hold shoulder across chest stretches x30s
THE THANG: Push the Pace
-Push: Clock Merkins x 6 directions (30 total)
-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down
-Push: Balls to the walls w 10s push/hold x 3
-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down
-Push: Handstand w 10s push/hold x 4
-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down
-Push: “Piker” decline merkins (Perkins?) w hips high body in more vertical position x 2 sets of 5
-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down
-Push: Derkins / Decline Merkins x 10ic
Merkins x 10 ic
Irkins / Incline Merkins x 10ic
Wall incline Merkins (Werkins?) w body in more vertical position x 15 ic
-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down
MARY
Interval “Gravy Bowl” (aka hollow hold) 20s then 10s rest, switch to Superman hold 20s then 10s rest; Whole sequence x 2
COT Prayers
for Flintstone’s respiratory status to heal up, for F3 group to
continue growing, & gratitude for the group of men we already have
involved
A beautiful morning out at Carmel High. We didn’t stop moving from 7-8 with a lot of running, merkins, SSH, Burpees, bobbing and weaving. That’s what happens when you watch a David Goggins video the night before.
Three PAX joined together for a game of blackjack. Here's what happened Warmup: SSH 15 IC Shoulder stretch 30 sec per side Mosey The Game: American Hammer 20 IC Merkins 16 IC Arm Circles 25 IC in each direction SSH 25 IC Squat 12 IC Shoulder Tap 25 IC Dip 25 IC Monkey Humper 19 IC 60m Karaoke Low Plank 60 sec Rosalita 18 IC Inclined Merkins 13 IC 60m Backward Lunge walk Sprint back to shovel flag
Bolt 45’s IC (4 Count) – 15 squats to
halfway down. 15 squats halfway to full
down. 15 full squats.
Cherry Pickers – 15 IC
Mosey .48 miles to Food Lion Shopping
Center
The Thang
Pax
performed a quick Mike Tyson set of 7’s in the alley between Walgreens and
Dollar Tree utilizing a bear crawl to traverse the distance between the walls. Once complete Pax went right at a set of
Doracides which is identified in the Exicon as follows: Two Pax worked together to reach exercise reps of 100, 200,
300, & 400 of 4 different exercises.
One Pax worked on the exercises while the second Pax completed suicides
to three designated waypoints. The extra
twist is at the waypoint of each suicide run; the Pax completed 1 burpee, then
2 burpees, and finally 3 burpees before returning to the starting point. Once all three suicide sprints were
completed, the Pax switched stations until all reps of each exercise were
completed. The exercises completed are
as follows: 100 American Hammers, 200
Merkins, 300 LBC’s, & 400 squats.
Mosey .48 miles back to CHOP
F3 Message
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers. Specific prayers were lifted up for Lisa, Doubtfire, Briggs Family, and Aaron.
“I only had 24 hours in Athens, Greece. Well, what am I going to do? Well, I knew what I wanted to see – the Acropolis, and there it is. It’s on this hill that dominates the city, and it’s there that the ancient Greeks built this incredible temple to their goddess Athena. Even after 20 centuries, I have to tell you, it’s still an impressive, imposing structure and it still dominates the city. The Acropolis was the most sacred, most protected, most honored place in all of Athens. In fact, it was a serious crime to violate that temple, as it was in many ancient cultures. Hey, everybody knew the temple got first class treatment because the gods live there.
I’m Ron Hutchcraft and I want to have A
Word With You today about “Temple Treasure.”
Now, those ancient worshippers had the wrong
God, but in a way they had the right idea about His temple. It was in the time
of those temples and ancient deities that Paul wrote our word for today from
the Word of God in 1 Corinthians 6:19- 20.
Here’s what he says, “Do you not know that
your body is a temple of the Holy Spirit, who is in you, whom you have received
from God? You are not your own; you were bought at a price. Therefore honor God
with your body.” Now Paul is presenting here one of Christianity’s most
revolutionary and most shocking ideas. If you belong to Jesus Christ, you are
the building God lives in!
And even pagan people knew that the way you take
care of your god’s dwelling place tells a lot about how you feel about your
god. If you know Christ, you are God’s two-legged temple! You don’t have to go
to Greece to see a temple – all you have to do is look in the mirror! So
everything you do with that body of yours, God is part of. Everything you do to
that body, in a sense, you do to God.
So the question is: Are you treating your body
like the temple treasure that it is? If you really care about the God you say
you love, you won’t let His temple run down, get overweight, get abused by an
eating disorder, or get all out of shape. Ancient pagans knew you had to keep
the temple in good condition because your temple advertises what your god is
like. That’s what you and I do with the body that His Holy Spirit has come to
live in. Maybe you’re devaluing that temple God lives in with the junk you put
in it, or by playing around sexually, using His temple to satisfy your glands
or your curiosity. Do you know who lives in the body you’re doing that with?
The Holy Spirit of God.
It isn’t smart to junk up God’s temple. It isn’t
smart to misuse God’s temple. That’s what the moneychangers found out when they
were abusing God’s temple in Jesus’ day – when His temple was a building. It’s
one of the few places in the Bible where Jesus is really angry. He physically,
angrily goes after those who have messed up the place that is God’s dwelling.
Today, that’s your body, and Jesus doesn’t like it when you junk up His temple.
It matters what you do with His temple; what you put into it, how you treat it. The reason it matters to Jesus so much – what you do with that body of yours – with that temple of yours – is that He paid for you with His blood. You were, remember, “bought at a price.” And that price was Jesus’ life. He has a right to expect that the body His Spirit has moved into will be kept very special for Him.”
Respectfully Submitted,
Fireplex
MUPPET LEGS – Compliments of Bolt 45’s, Mike Tyson’s, & Doracides !
