Author: Round Up (Page 1 of 10)

We ran the hill in the dark

5 burpees at the top 5 burpees at the bottom

We ran that for 30 minutes or so then ran toward the flag stopped at each light pole for 10 flutters, 10 mountain climbers, 10 squats

Workout over.

I stopped a little early to read scripture the most important part!

“We who are strong have an obligation to bear with the failings of the weak, and not to please ourselves. Let each of us please his neighbor for his good, to build him up. For Christ did not please himself, but as it is written, “The reproaches of those who reproached you fell on me.” For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope. May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, that together you may with one voice glorify the God and Father of our Lord Jesus Christ. Therefore welcome one another as Christ has welcomed you, for the glory of God.”
‭‭Romans‬ ‭15‬:‭1‬-‭7‬ ‭ESV‬‬

If we claim to follow Christ then we have job to do when it comes to living day to day for the lord and shining His light. We can’t do the work outside of Christ. Through His word it brings us Encouragement and Endurance. We have to allow the Holy Spirit to manifest Jesus in and through us. We need to build each other up in the word of God and not the worldly comments we make at these workouts and in our group text. That’s not the spiritual encouragement we need to have for true in endurance for our walk with Christ. We are to bring God glory with one voice in accord with Jesus! Are we bringing God glory in the things we say, the things we do in the F3 group? It’s more than working out and it is fellowship but as a believer in Jesus ask yourself if what your doing and what you’re saying is bringing glory to God?

We can’t just be acceptable and comfortable to the world and its ways  if we are believers then we will look different. F3 should look different from the world and in my opinion we are slowly conforming to the world around us and it’s closing in fast! Stand firm and faithful in the word of God and  be different.

Wake up everyday wanting to give the encouragement and endurance of the scriptures to someone and bring glory to God!

First Q in a while and it was great!

We all got in the work this morning. Great work guys.

Announcements
We need stuffin. Bring it to Folsom Saturday
Touchdown beatdown Saturday
Christmas party
Christmas town 5k pushers

Prayer Request
Huckleberry
Defib friend
Our government
Wichita wife and family
Purple haze mom
Round up wife

I took us out. I enjoying praying with and for the guys. Make it a habit to pray and talk to the lord daily. It is important that we take things to the lord for His guidance and perspective rather than getting a worldly perspective on our situation. God always has the answer for our good and His glory!!

“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”
‭‭Philippians‬ ‭4‬:‭4‬-‭6‬ ‭ESV‬‬

Warm up

25 SSH IC

5 Burpees

10 SSH IC

MOSEY TO THE SHELTER

10 pull ups

10 Derkins

10 incline merkins

10 regular merkins

run to the top of the parking lot and back down 3 rounds

Then we started at the top of the parking lot with 10 SSH

20 squats

20 lunges

then run to the 2nd light pole get two burpees and back. We done this for 3 rounds

Next was from the 2nd light pole up to the triangle area

50 flutters

50 LBC

10 merkins

Once these were completed we ran back to the shovel flag. Everyone thought we were complete but we still had 3 minutes!! We ran back up to the triangle as fast as you could got 5 burpees then ran back down!

TIME

Warm up

SSH 20 IC

5 Burpees

Mosey to the Hill!

1 Burpee at the top

2 burpees at the bottom

3 at the top

4 at the bottom

we followed this method until we reached 10 at the bottom

while we waited on the six we knocked out

5 burpees

10 squats

20 monkey humpers

20 merkins

moseyed thru the trail bear crawling up the small hill in the woods and at the top grab 1 burpee

moseyed a little further to catch some down hill duck walks then grab another burpee.

mosey on around the pond and as we come to the dip in the trail behind the shelter I came up with a great idea!!! Bear crawl/ merkins so we done so!!! Down one side and up the other. This got the boys feeling right!

mosey on trail to the backside of the baseball field and I seen a nice grassy hill that looked like it needed some attention so we bear crawled to the top. At the top was a nice flat spot so we got us 5 burpees, 10 merkins and some SSH there might have been more but I’m not sure.

mosey on up to the football field for some four corners stacks!

First corner 20 merkins

second corner 20 merkins, 25 SSH

third corner 20 merkins, 25 SSH, 30 imperial walker squats

fourth corner 20 merkins, 25 SSH, 30 imperial walker squats, 50 LBC

we lined up on the sidewalk for 50 more merkins!!!

moseyed back to the flag to end it with 5 more burpees, 20 mountain climbers IC and 20 shoulder taps IC

TIME!

Pledge

Announcements
Convergence 16 at Folsom 7:00
F3 dads 23rd Gashouse
Lunch 20th Bubba 23
Tubing 30TH

Prayer Request
Sarlacc daughter
My grandma Parker having surgery
Turtle man
Huckleberry
Strippers brother
Purple haze Sister in law
Pray for each other

Wichita took us out!

8 poles 5burpees each pole w/5 hammers to the flag
Say the Pledge then mosey towards the tennis ct stopping at each pole start with
10 burpees as we get to each do a exercise
20 lunges
30 imperial walkers
40 merkins
50 plank jacks
60 sqt’s

Ending up on the tennis ct
Getting in one round
10 burpees
21 flutters
30 seal jacks
21 Big boys
30 LBC’s
20 cdd’s
30 ssh
20 merkins
30 flutters
30 plank jacks
After each exercise run the whole ct going to the next exercise grabbing 3 burpees before you start
@ the end nothing was dry
Awesome job men we got a solid BOOTCAMP and 2 miles of running

Announcements

Lunch wed @ the twisted goat in Cramerton
PT test June 25th
This sat F3 dads
Reg Folsom will not take place

Prayer Request

Pappy
Stripper’s brother Steven
Huck
Linda parker
Roundup Prayed us out

◦

Warm Up

20 SSH IC

10 Burpees

10 SSH IC

5 Burpees

Mosey to the HILL

At the top of the hill we done 10 burpees and at the bottom we done 10 air squats. This went on for 4 rounds taking us to completion of our first mile!

We finished and the guys were looking strong so we completed another mile on the hill with 10 Merkins at the top and 10 big boys at the bottom!!

As we finished that mile I could see the guys had enough gas in the tank for 1 more mile! So we collected as a group and took off through the nature trail and around the park for the last mile. We made it back to the flag and finished with

SSH 20 IC

5 burpees

SHH 10 IC

5 burpees

that’s time!!

“What then? Only that in every way, whether in pretense or in truth, Christ is proclaimed, and in that I rejoice. Yes, and I will rejoice, for I know that through your prayers and the help of the Spirit of Jesus Christ this will turn out for my deliverance, as it is my eager expectation and hope that I will not be at all ashamed, but that with full courage now as always Christ will be honored in my body, whether by life or by death. For to me to live is Christ, and to die is gain.”
‭‭Philippians‬ ‭1:18-21‬ ‭ESV‬‬

the lord blesses us with opportunity to share his word at the workouts and I pray I can take advantage of that every time. As me and my wife were in the hospital 2 weeks ago with our babies that had passed away I read chapter 1 in Philippians and this part stuck out.

No matter the situation Paul’s expectations were to honor Christ! That’s the same with us no matter life or death in this body we should strive to honor our savior! Only through a relationship with Jesus and the power of the Holy Spirit will we ever be able to withstand the pressures of this world and it’s the only way we will bring him the glory he deserves!

Announcements

P200 needs a driver for the end of March
Rooster March 12
Q school sometime in March

Prayer Request

SA father in law
Gumby back
Wichita family
Roundup family
Westside family
Gumby mother
Big Pappy family and mother

SSH IC 20

5 Squats

SSH IC 15

10 Squats

SSH IC 10

15 Squats

SSH 5

20 Squats

20 Monkey Humpers IC

20 Imperial walkers IC

20 Hillbillies IC

20 Squats

Plank position

20 Plank Jacks

5 Merkins

15 Plank Jacks

5 Merkins

10 Plank Jacks

5 Merkins

5 Plank Jacks

20 Peter Parker’s IC

20 Mountain Climbers IC

20 Parker Peters IC

20 Mountain Climbers IC

On Your Six

20 Flutter kicks IC

5 Sandy V

15 Flutter kicks IC

5 Sandy V

10 Flutter kicks

5 Sandy V

5 Flutter kicks IC

5 Sandy V

50 LBC

Up on your feet

Turn to your right and duck walk in the circle until stop!

10 SSH IC

10 Squats

Duck walk

10 SSH IC

10 Squats

Duck walk

10 SSH IC

10 Squats

We done a round of Mary and Hank called burpees! I wasn’t allowed to run or do burpees per site Q so I was excited when Hank called some burpees.

We finished with Dora

100 merkins

200 LBC

300 presses

Pledge

Announcements
Christmas party
Ringing the bell Salvation Army see Sarlacc

Prayer Request
Big Pappy
Bedpan
Sparky
Bobby Gaddis family
Pray for the Norman family
Goudelock family
Ozark

wichita took us out

thanks for let me lead. Don’t stay on the Kotter list! Get up and get moving man!!

Warm up

SSH 20 IC
10 Burpees oyo

Mosey to the bottom parking lot for. DORA

100 merkins
200 LBC
300 Squats
400 American Hammers

Mosey to side of the parking lot for
DIRTY 11’s
Hand release merkins and squats with 1 burpee when you cross the middle

Mosey toward the flag. Stop at each flag

5 burpees 10 Big Boys

Mosey back to the start. Stop at each pole

5 Burpees 10 Big Boys

pledge

Announcements

Speed for need Saturday night macadenville
Friday run/ hike out of ingles see freight
20 days workout between thanksgiving and Christmas
Sign up for the Christmas party
Half marathon last Sunday in January
Bell ringer December 16-17

Prayer
Gumby mom
Broke mom
Tube family
Norwood mom
Pax traveling
Achey son

Warm up

25 SSH IC

5 burpees

20 SSH IC

5 burpees

15 SSH IC

5 Burpees

10 SSH IC

5 burpees

Mosey to the courts and partner up!

Booyah Merkins to 10

1 Booyah Merkin then each partner run to each side of the courts and get two burpees.
Repeat until you you get to 10 booyah merkins.

circle up for some plank work!

10 plank jacks

10 merkins

20 plank jacks

10 diamond merkins

30 plank jacks

10 wide arm merkins

40 plank jacks

5 burpees

20 squats

5 burpees

15 imperial walker squats

5 burpees

10 jump lunges

mosey to the corner to rack and stack!!!

5 burpees

5 burpees, 10 squats

5 burpees, 10 squats, 20 mountain climbers

5 burpees, 10 squats, 20 mountain climbers, 40 shoulder taps

sprint to the last corner to finish this section of the workout!

mosey over to my favorite spot in Folsom THE HILL!!

we started out with Dora

50 mike Tyson’s

100 LBC

150 Merkins

We had 5-6 minutes left so we sprinted down the big hill to the bottom and caught 20 squats then a all out run up the hill back the start and caught 20 squats to finish up!

PLEDGE

Announcements
Extinction run Saturday
Blood drive next week
Christmas party December 11
Big Pappy needs wipes for ministry

Prayer Request
Big Pappy family
SA family
Achey
Kid that died in a car wreck
James Goudelock

I took us out.

thank you for opportunity to lead this morning! It was fun as usual. I’d like to see some of those guys that use to post at Folsom back out! Don’t let laziness take over! It takes effort EVERYDAY to be better so there is no excuse to not be there or at least somewhere getting better. Push yourself to the max!!

RoundUp

Got the field set up for the beatdown then a few of us grabbed a few miles for EC waiting for everyone to show up.

6:30 hits and we start!

25 SSH IC

1 burpee

20 SSH IC

1 burpee, 20 squats

15 SSH IC

1 burpee, 20 Squats

10 SSH IC

1 burpee

let’s mosey to the hill!

We run hill repeats with adding one burpee at each end of the hill.

All of the guys pushed rocks on the hill work and it was awesome!

we got our blood flowing and heart rate up then mosey to the parking lot for the beatdown.

Bear crawl 10yards for

10 CDD

20 Squats

30 Merkins

40 Lunges

50 LBC

40 Lunges

30 Merkins

20 Squats

10 CDD

Bear crawl to the finish

Rinse and repeat for 40 minutes

I told the guys at the beginning who ever got in front of me better be ready to push themselves to the max and it was Hacksaw out front and we pushed him to the end. He did have to modify his push ups but he pushed the pace enough to earn the football.

it was fun leading and pushing the guys out there and I appreciate the opportunity to do so!

Every time we step up to a workout we should push it to the max. Our bodies are built to be pushed and that’s where we grow. Whatever the Q calls make sure your doing the workouts full speed.

Announcements

Extinction run
Blood drive
Christmas party 11
Stanley 5k 10k

Prayer Request
Westside co worker
Stogie co worker
Volt and family
Sister Act family
Rockabilly
Huckleberry mom
James Goudelock

Big Pappy took us out!