Tea Time BB
2 pax in the rain
Warm Up: 1st mile
The Workout: 100 pullups
200 Merkins
300 squats
2nd mile
Mary:
Announcements: none
Prayer:
The Dauber Deception
We had a PAX of 12 for an impromptu game of Ultimate Frisbee (we are hooked)…sorry Pikachu! Welcome FNG Butter Fingers!
Warm Up: It’s called Ultimate Frisbee.
The Workout: Two teams of 6 played in the dark with lots of drops. Each drop we did 3 Merkins during the first half and 5 squats the last half. Each team that scored called out an exercise of 10 from LBC, Freddie Mercuries, Star Jumps, and more Merkins among many others. The faster the exercises are completed, the faster the offense can out maneuver the defense.
The score was close (always within 2 😉 ) but in the closing minutes, the other team pulled a “Dauber Deception” by throwing the kickoff out of bounds and faking the other team out by planking. This caused confusion and the last throw was sent sailing out of bounds to end the game.
Mary: Lots of abs during the game.
Announcements: Kenny’s Grave on Thursday mornings, new Yoda AO is scheduled to start up Tues July 23. Working on specific details to follow. Dauber turns 50 next week!
Prayer: Brexit’s friend. Reach out to those PAX we haven’t seen in a while. Gump closed in prayer.
Pax of 27 @Paradise City for some 210’s
PAX of 27 at Paradise City for some 210’s
@CHiPS, @Emeril, @Crosby, @Skidmark,@Turtle Man (2.0), @Peak Week, @Nemo, @Mookie, @Sting, @Foghorn, @PSI, @Hasselhoff, @Pablo, @Yogurt, @8-bit (2.0), @Breach, @Patch, @Shredder, @Lucky Charms, @Doc, @Obi Wan (2.0), @Brony, @Lipstick, @UTI, @Peeping Tom, @Forceps, @DawgPound
EC: CHiPS, Emeril, Crosby, Skidmark, Dawgpound, UTI, Mookie, Nemo, Lipstick, Peeping Tom, Webex, Pablo
Long warmup jog ~1 mile
½ mile jog with warmup exercises – Good Mornings, Windmills, Fazio Arm Circles, Stretches
The Workout:
21’s at the tennis courts
20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Merkins
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 – Squats
Total: 210 of each exercise
Jog to the guardrails – x30 dips
Mary:
x15 each LBC’s, Freddie Mercuries, Low slow flutter
Good Mornings, Windmills, Stretches to wrap it up
COT
Friday section 105 game at Salamanders
Anyone that’s planning to attend the csaup in Greenville on the 28th that may have a truck? Patch would like to go and wants to bring his friend Brandon, but we need help/space to haul his chariot
PRAYERS:
Forceps MIL Diane
Pablo’s son Donovan having surgery this week
PRAISE:
Crosby’s sons dad out of recovery.
Lipstick completed his first sprint Tri this past weekend
Scripture:
The tongue has the power of life and death, and those who love it will eat its fruit
“Complaining is contagious”
“Is what I’m about to say helpful?”
“Is it going to build up or tear down?”
“Is it going to benefit those who listen?”
“Am I talking to the person who can really help me?”
Ground Pounder – Pikachu’s Beautiful thing
5 PAX came out for GP (2 post U-Turn)
Memorable Quotes:
“Running behind Pikachu is a beautiful thing, Do you eat dog food Pikachu – cause it smells like dog farts, Thought we were doing 100, Pick a rock as big as the love you have for your brothers, Rock of Gibraltar”
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, SSH.
The Workout
In honor of Blue Hen’s 40th we did a 40 Ct Blue Hen Balls to the Walls
In honor of Crab Leg’s 50th we did 50 Dips
Aik’n Station: Rotate stations Clockwise
- Aik’n Legs – 15’s – Box Jumps, Lunges, High Knees, Split Jacks
- Aik’n Arms – 15’s – Merkins, Derkins, Dips, Shoulder Tap Planks
- Aik’n Belly – 20’s – LBCs, Pickle Pounders, WWIIs, Homer to Marge
- Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
- Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
- Aik’n Belly -15 American Hammers, 20 ct 6 inches, 25 Rocky’s, 30 ct Chilcutts
Rock Shock Mary
Mosey to Rock Pile – rotate rocks around circle between sets
- 4 sets of 10’s – Curls,
- 5 sets of 10’s Overhead Tri-press (in honor of Crab Legs 50th)
- 4 sets of 10’s Deep Squat w/ Overhead press,
- 4 sets of 10’s Standard Press
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
DD talked about the upcoming CSAUP (details posted on FB), 2nd F Salamander Game Fri, July 20th (get seats in section 105).
Prayer Requests: Nemo’s friends – Jen and Lynn battling breast cancer, Forcep’s Mother-in-law in hospital
U Turn BB
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
Next Workout: Same Damn thing (only different)
Background: A buddy recently started working out and told me he did a “fitness test” as a barometer. I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test. Thus, the warmup!
We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)
Warm Up:
As fast as possible, do
- 1/2 mile
- 50 SSH
- 40 Squats
- 30 WWII
- 20 Merkins
- 10 Burpees
Time: 7 min, 6 sec.
Result: YHC was smoked and the rest of the workout was pulling from fumes
Warm Up Part Dos:
20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace
The Workout:
Pt 1:
Indian run to the rocks. Grab a stationary curling rock and circle up around the volleyball courts.
- Squat Hold, Overhead Press Rock. First one in circle throws rock to sand, does a burpee, then runs a lap around the court. Second man follows after the burpee. Repeat until all have run a lap
- Same damn thing, only this time curling the rock
- SDT, only this time triceps extensions.
Recover with a round of Guantanamo Leg Raises
Followed by Bull Frogs
- Back to volleyball circle, only this time second man starts after the rock throw (Before burpee)
- SDT, curling
- SDT, triceps
Mosey to playground
Pt 2:
Groups of 4 for 3 rounds of:
- Pullups
- Merkins
- WWII
- Sprint to rock wall (acts as timer for the group)
Mary:
- 13 Russian American Hammers
- 13 Box Cutters
- 13 R-A Hammers
- 13 Freddy Mercury
- 13 R-A Hammers
Make it stop, please. Ended right on time.
Announcements:
CSAUP coming up. Ask Pikachu, he’ll be on slack
Skid Mark was our Six and shared awesome words of what F3 has meant for him this year. Invited a half dozen + guys, one today, and several of those guys are still going strong. Awesome job dude, and great getting to know you.
Welcome aboard FNGs: Vespa, Big Wheel
Prayer:
Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.
F3 Sheepdog 7/13/18
Pax of 7 this morning.
Warmup
Light warm up lap
Loosen up; head to toe
Fozio Arm Circles
Michael Phelps
Side straddle hop
Merkins
Step ups w/ high knees
Dips
The Thang
2 punch combo
Front kick
Military merkins
Basic outside block
Lunges & Derkins
Wrist locks
Mary
Low slow flutter
COT
Count and Name o Rama
Announcementst
Thought: Finding balance… PAX where challenge this week to create a list of everything that they do for work and everything they do for personal. Allocate time to each item. Is your life in balance? If not what will you do to address that. Be careful that your family is not getting the leftovers.
Prayers
Party in the USA
7 Pax Members joined the Party early this morning. The DJ selected a wide range of songs for the Pax to sing. Everything from Miley Cyrus to Tom Petty to Twisted Sister.
Warm Up:
Half Mile Lap Around Soccer field
Circled Up for the Following:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forwards
10 Cadence Count Fazio Arm Circles Backwards
10 Cadence Count Good Mornings
10 Cadence Count Hillbillies
10 Cadence Count Imperial Walkers
The Workout:
Had 7 Stations which we did 4 total rounds. The last round at each station it was up to the PAX member what exercise they wanted to do. There was 1 KB stations that was used as the timer. Two TRX stations, two more Kettlebell stations, a battle rope station and one body Exercise station called the PIT.
Round 1:
Timer Exercise — 5 Turkish Getups Each Arm
KB 1 — Swings
TRX 1 — Chest Press
KB 2 — Overhead Press
TRX 2 — Rows
Battle Rope — Alternating Wave
PIT — Mountain Climbers
Round 2:
Timer Exercise — 10 Man O Makers
KB 1 — Goblet Squats
TRX 1 — Supermans
KB 2 — M4L Love Handles
TRX 2 — Inverted Row
Battle Rope — Claps
PIT — Frog Jumps
Round 3:
Timer Exercise — 10 Thrusters Each Arm
KB 1 — Clean
TRX 1 — Single Leg Squat
KB 2 — Halo’s
TRX 2 — Runners
Battle Rope — Snake
PIT — LBCs
Round 4:
Pax decision at each station. No one wanted to do any more Man O Makers, so we decided to listen to “The Man”
Finished up with Burpee Rama to the Killers — My goal is to be able to finish the song and get all the burpees by the end of the year
Joined Cletus for Mary
Crazy Time the 13th
Pax of 7 decided one workout in the gloom wasn’t enough for Friday the 13th and showed up at 4:30AM for a murph. Yellow Card went for his long run (6 miles – kid has legs) and the rest of us Murph’d until we went to our respective workouts.
Warm Up:
1 Mile Run
The Workout:
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
Then we went off for another beat down.
Great work men – way to step up and push yourselves!
Knocking off the Rust
11 at Disney this morning. YHC was back in action after a long 2 week absence for family vacation. Not many chances to workout on the road so was a great morning to start knocking off some rust. Crab Legs also returned from a long family vacation to Greece so it was like having 2 FNGs out there. Solo EC for Nemo. Great work by 2.0 8-Bit. The Dawg Pound dropped The HC but was a no show.
Warm Up: Jog around field, circled up in lot for Good Mornings, Windmills and arm/chest stretch. Indian Run to baseball lot for crazy feet, SSH ICx40 and Fazio Arms.
The Workout: Jog to The Abyss, partner up. Each pair completed 100 merkins, 200 squats and 300 LBCs. One partner doing the exercise while the other runs the stairs. Focus on form and not a race.
Mary: Circled up in tight, shoulder to shoulder plank hold. One man backs out, calls a hold or exercise to be done from plank, and bear crawls around and back. Next man repeats and we went around the circle.
Announcements: Upcoming events follow on facebook, Crab Legs birthday the 14th – RESPECT
Prayer: Crab Legs friend Corey who is fighting ALS, for a strong start for resurrected AO Kenny’s Grave. YHC took us out in prayer including all those unspoken.
Picture compliments of Crab Legs from his recent trip to Greece
