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12 days of Christmas at the Lions Den

QIC:  Back Pew

Date: 11/16/2020

PAX: Backfire, Omaha, Money Ball, Rodeo, Goose, Red Tees

AO: Lion’s Den

Conditions

41 degrees, clear.

COP

  • SSH
  • Forward Fold
  • Calisthenics around the track

The Thang

12 Days of Christmas … With blocks

Some of the exercises have a modification

  • 1 Box Jump up Steps
    • “What’s an astronaut’s favorite part of a computer? The space bar.”
  • 2 Man Makers 

Ecclesiastes 12:13 “…Fear God, and keep his commandments: for this is the whole duty of man.”

  • 3 Decline Merkins

“Why can’t a nose be 12 inches long? Because then it would be a foot.”

  • 4 Bonnie Blairs

“What do you call cheese that isn’t yours? Nacho cheese.”

  • 5 up downs

– Work hard, stay focused and surround yourself with good people.

– My hardest job is to convince the people of Nebraska that 10-1 is not a losing season. Tom Osborne

  • 6 Curls
  • “I’m so good at sleeping, I can do it with my eyes closed!”
  • 7 Monkey Humpers
  • “I used to hate facial hair…but then it grew on me.”
  • 8 Big Boy Situps
    • “I ordered a chicken and an egg online. I’ll let you know.
  • 9 “9 Count” Bench Press
  • 10 Squat Jumps

“How many tickles does it take to make an octopus laugh? Ten tickles.”

  • 11 Lap on the track
  • 12 Squat Thrusts

COT

[Insert any wisdom you’d like to share]

“Thanksgiving is one of my favorite days of the year because it reminds us to give thanks and to count our blessings. Suddenly, so many things become so little when we realize how blessed and lucky we are.” 

Isaiah 9:6

For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.

Many factors, including unrealistic expectations, financial pressures, and excessive commitments can cause stress and anxiety at holiday time. While the holidays don’t necessarily exacerbate mental health conditions specifically, they do have the tendency to create more stress. It is the resulting stress that can then trigger or exacerbate mental health conditions such as depression or anxiety.

  1. Enjoy the holiday season. 
  2. Reach out to someone if you need too. 

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    Push Yourself!! – Lion’s Den -Backpew

    QIC:  Backpew

    Date:08/28/2020

    PAX: Moneyball, Burrito, Friar Tuck, Snow Cream, Hasbro, Hambone, Flute, She Shed, Xena, Blindside, Omaha, Sugar,  U Turn

    AO: Lion’s Den

    Conditions

    Very lite rain on and off. Humid!!

    COP

    [Details of the wa

    1. SSH x 20
    2. Imperial walker X 15
    3. Squats X 20
    4. SSH XS 20
    5. Burpees X 12
    6. Toy Soldiers Lap
    7. Forward Fold
    8. Willie Mays
    9. Windmills

    The Thang

    Circle merken challenge

    6 Light Suicide (All done when first one done) 

    Partner Dora

    1. Linked Merkens X 100
      1. 4 Light Suicide (All done when first one done) 
    2. Linked Jump Squats @ 100
      1. 3 Light Suicide (All done when first one done) 
    3. Linked Burpees X 50
    4. A few Mike Tysons/Joe Louis’s

    Sprint races

    Mary

    COT

    1. Story of my 2 NYC Marathons
      1. My wife pushed me to my best time.
      2. No pain if I didn’t push
    2. How are we pushing ourselves 
      1. F3 Accountability
      2. Fissure/Burrito
        1. Ask someone to push you…. Even if it makes you mad at the time:)
    3. Ecclesiastes 9:10 – Whateverk your hand finds to do, do it with all your might…

    Moleskin

    Everyone was beat at the end…. good times. Thanks to Flute and Snow Cream for helping us all finish the Suicide runs.

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      Relationships

      QIC:  Back Pew

      Date: 06/27/2020

      Nemo, FNG-3 Doors Down, Skitch, Fly By, Backfire, Sunburn, Milkman, FNG-Bobber, White Glove, Fissure, Rocketman, Candu, FNG-Volley, Omaha, Coverup, FNG-Dexter

      17 Total!!

      AO: The Landfill

      Conditions

      Perfect!!

      COP

      • SSH
      • Forward Fold
      • 5-Burpees
      • Windmill
      • 4 burpees
      • Little baby arm circles
      • 3 burpees
      • Willie Mays
      • 2 burpees
      • Flutter kick
      • 1 burpee

      The Thang

      • 100 linked pushups. 
        • Mosey up hill/alternate squats & dips
      • Re-partner up
        • 50 linked pushups or bonnie Blairs
        • Bernie up hill/LBC’s & calf raises
      • Re – Partner up
        • 50 linked pushups or bonnie Blairs
        • Bear crawl up hill/ SSH & windmills
      • One last Jailbreak up the hill
      • Small hill Dora ideas 
        • 100 merkins
        • 200 squats
        • 300 lbc’s
      • Last event 
        • 40 yard dash races
        • Mary if any time left

      COT

      COT – Relationships

         Thoughts on 3 different kinds of relationships

      • 1. Friends

      “You will be the same person in five years as you are today except for the people you meet and the books you read.” ― Charlie Tremendous Jones

      Exposure to people who are more successful than you are has the potential to expand your thinking and catapult your income. We become like the people we associate with, – Business insider

      F3 encourages Men to get better. To serve each other (Iron Sharpens Iron)

      • 2. WAG’s 
        • Im DEFENITeLY no expert I’ve learned a few things in 23 years. (Mostly what not to do).
          • Real forgiveness
            • Not the one where you file away for later
          • Communication.
            • Must be intentional. Doesn’t come easy
          • Make time. 
            • I play tennis. 
          • Love the wife and the kids love you, love the kids and the wife loves you…. Awesome loop when it works ….. terrible when it doesn’t.
      • 3. God
        • F3 not Christian but many faiths. Almost all believe in some type of higher power. 
        • Im a Christian and am guided by a personal relationship with a savior. This to me is the most important relationship. 

      Moleskin

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        “So we’re a running group now?” – Moneyball

        QIC: Back pew

        Date: 10/23/2019

        PAX: Backfire, Red Tees, Ohms, Freetime, Bullpen, MoneyBall, Blindside, FNG-Chum, Newport

        AO: Lion’s Den

        Conditions

        First really cool morning of the year. Extremely dark out. 

        COP

        • 5:29 – One minute Warning
        • 5:30 – Run around the Track
        • 5:35 – Warmup 
          • Side Straddle X 10
          • Imperial Walkers X 10
          • Merkens X 10
          • High Plank X 10
          • Side Straddle X 10
        • 5:40 Another Run around the Track
          • High Kick Run
          • Ground Sweeps Run
          • Criss Cross Run

        The Thang

        • 5:45  Recover
          • Forward Fold X 10
          • Willie Mays X 10
          • Windmill X 10
        • 5:50  Stadium Steps
          • Run Steps Then do exercise
            • Incline Merken X 30/15
            • Squat X 50/25
          • Run the Track (2x)
            • Lunge X 30/15
        • 6:00  Stadium Steps
          • Run Steps Then do exercise
            • Burpees  X 10/5
            • 6:05 Mary with Remaining Time. 

        COT

        • Life comes at you fast at this time in our life.
          • When 20 – Know Nothing
          • When 30 – I started to figure things out
          • When 40 
            • With no kids – had a pretty good grasp on things.
            • With kids – feel like im starting all over again
        • Just wanted to share that I sometimes feel lost and running behind. What do we do as men
          • We put one foot in front of the other and keep working 
          • Improve ourselves (F3, invest in out family, faithful at work)
          • Finally, for those of us that are believers we know that Christ will give us strength. 
        • Closing Verse
          •  

        Philippians 4:13 New King James Version (NKJV)

        13 I can do all things through [a]Christ who strengthens me.

        Moleskin

        Forgot how to call cadence in the warmup… really confused everybody:)

        News

        I got nothing…

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          Back Pew VQ (Hill City – 08/15)

          QIC: Back Pew

          Date: 08/15/2019

          PAX: Ringwald, Sidekick, Iron Butt, Milkman, Skitch, Blindside, Red Tees, Chief, Dirk, Uncle Fester, Curfew, Deer Jack, The Count, Candu, Peanuts, Sunburn, Hobo, Sunshine, Money Ball, FNG – Backfire, Prosciutto, Wuzntme

          AO: Hill City

          Conditions

          Hot… Hot. No Breeze… Did I say Hot?

          COP

          •  Warmup (Blue Rhino)
            • Side Straddle X 10
            • Imperial Walkers X 10
            • Merkens X 10
            • High Plank X 10
            • Side Straddle X 10
          •  Warm up Run to Great Hall
            • High Kick Run
            • Ground Sweeps Run
            • Criss Cross Run
          •  Great Hall Recover
            • Forward Fold X 10
            • Willie Mays X 10
            • Windmill X 10

          NO DEEP STRETCHING PROSCIUTTO & WUZNTME…. JUST ELONGATED, EXAGERATED MOVEMENT. A FORWARD FOLD IS NOT REALLY STRETCHING AND I ONLY DID WILLIE MAYS HAYS B/C I LIKE “MAJOR LEAGUE”

          The Thang

          • Mosey to Pyramid Steps
            • Start at the bottom and box jump your way to the top rotating these 2 exercises at each step:
              • Incline Merken X 5
              • Squat X 5
            • Go back to the bottom and box jump your way to the top rotating these 2 exercises at each step:
              • Dips X 5
              • Lunges X 1 (both legs = 1)
          • Move to Big Hill
            • Get into groups of 2
              • One sprints uphill while partner does burpees at bottom. Then they switch.
              • One Bernies uphill while partner does Lunges at bottom. Then they switch.
              • One Bear Crawls uphill while partner does LBC’s at bottom. Then they switch.
              • Repeat set if we have time…..
          •  Mosey back to Rhino and Mary if time. 

          COT

          Ephesians 4:28, “He who steals must steal no longer; but rather he must labor, performing with his own hands what is good, so that he will have something to share with one who has need.”

          Don’t just stop doing stupid things (like stealing)…. Become mature by learning to go “Above and Beyond” (Like getting a job and giving to charity). 

          Moleskin

          I meant to say during COT how thankful I was for F3. It’s amazing that I so look forward to getting up at 5:30 (or 5:32 sometimes) to come get better with a group of men that I had never met before I started F3. Such an awesome group. Thanks for the support and the love (yeah… I said love).

          News

          The Boneyard has it’s inagural Friday Workout Tomorrow!!!!

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