FNGs: none
Warm Up: normal warm-o-ramma
The Workout: BLIMPS with a few laps in between each round
Mary: dying cockroach, low slow flutter, Freddy Mercury
Announcements: F3 town hall
T-Claps (Recognition): Rubiks for coming out and testing it the injury
Prayer: injuries and our marriages
FNGs: None Warm Up: Why?
The Workout: run in place followed by 3 count pushups and Spiderman’s in cadence x10.
Ab work.
Squats n stuff with some stretching worked in the bring heart rates down.
Rince and repeat x3.
Ended with lower body stretches.
Mary: built in Announcements: F3 State of the Union and pushing Brandon. T-Claps (Recognition): AARP for sponsoring Thunder
Prayer: Kubota’s cousin on the passing of her husband.
Rams’ vagina.
FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX moseyed over to the rock pile for a “medium-sized” rock and then met up at the amphitheater.
Round 1 consisted of Curls for the Girls, Squats, Mountain Climbers. Then line up on the side walk for bear crawls down and crawl bears back. Did that 3 times.
Round 2 was Ruh Rohs, Lunges, WWIIs. Then a karaoke down and back on the side walk. 3 times.
Round 3 was People’s Chair, 10 count down the line. Plank, 10 count down the line. Repeated both and returned the rocks.
Mary: We had time for some LBCs, some Homer-to-Marge and some yoga.
Announcements: F3 South Wake town hall – Feb 28th, 7pm, Bass Lake Boat House
Prayer: Wild Turkey’s friend’s family
FNGs: Bellhop (brought to us by Jigglypuff from Carpex)
Warm Up: 0530 rolled around with no sign of Q, so Abe started things off with the warm up. Into was given to the FNG. SSH, Daisy pickers, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Breach took over for the first part of the workout. We moseyed over to the rock pile. Let’s if heavy lifting followed by a bear crawl / push the rock and lunge back.
Next, Woody took us over to the amphitheater where things got a little tense as we squared up with the Crazy Ivan crew. Woody had us do arm and legs including step ups, dips, durkins and People’s Chair. The rounds of burpees on our way back to start.
Mary: Kosher moseyed in for Mary and to face the music. Popcorn Mary to wrap things up.
Announcements: Take care of yourselves out there, we aren’t invincible.
T-Claps (Recognition): PAX for stepping up and leading in turns.
Prayer: Wild Turkeys friend who passed away and his family.
4 PAX came out to Kenny’s Grave. We took a field trip that an old school HIM (Yosef) once took me to. The hill at Parker Pointe pool was great for killing the legs.
Mosey
Warm up on the way to hill
Good mornings
SSH
Mtn climbers
Heartbreak 1, 2, 3’s
100 hand release merkins
200 groiners
300 squat jumps
Indian run back
Mary
Double triangle crunch
Pretzels
Out and ups
LBC’s
Great work PAX.
BS Out!
Friday February 3, 2023 – sorry forgot to post last week.
FNGs: None
Warm Up: Lap, SSH, Spinal Rotations, Good Morning
The Workout: I read this article on best Kettlebell exercises to reduce belly fat. Here is what I discovered. They also suggested sprints are good.
Partnered up, 100 of each combined KB Squat, Deadlifts, Press, Rows, Lunges – 50 meter sprint and mosey back as timer for each partner.
To address our “moobs” we did “Bring Sally Up” 3:30 challenge push-ups.
Mary: Rotated ab exercises
Announcements: None
T-Claps (Recognition): None
Prayer: 16-bit’s M and daughter’s health, Fram’s work, my M looking for part-time work and her grad work this semester.
Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!
FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Sure Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: We left the workout in the hands of fate today. The way it worked is we moseyed a few yards and rolled the exercise die. Repeat. Lunges, merkins, frog jumps, crunches, side straddle hops, planks and wall sits. Oh, and 20 burpees.
Mary: Popcorn Mary, finished with some yoga.
Announcements: Consider a CPR class if you haven’t taken one.
Prayer: Wild Turkey’s friend passed away this past weekend. Prayers for his friend’s family and loved ones.
FNGs: none
Warm Up: Immediately mosey to the shelter where dumbbells and a kettle bell had been stashed ahead of time. SSH, good mornings, imperial walkers. Yogurt appeared from the shadows halfway through the good mornings and jumped straight in like a boss.
The Workout: 4 rounds of exercises, each round consisting of 6 1-minute sets with no built in recovery time except for one minute between each round. Finish the set before the minute is up and you get to recover until the next set. During each round, PAX rotate one by one into a special AMRAP activity for one of the 1-minute sets.
Round 1- 5 mountain climbers, 10 overhead claps, 15 squats. Special activity- curls.
Round 2- 5 burpees, 10 side step imperial walkers. Special activity- kettlebell swings.
Round 3- 5 star jumps, 10 seal claps, 15 merkins. Special activity- rut rows.
Round 4- 10 breakdancers, 15 dips. Special activity- overhead press.
Additional activities- wall sits, reward burpees for Yogurt’s fashionably late entrance.
Mary: LBCs, low slow flutter, plank hold, lower body stretches.
Announcements: Check out the 3-alarm run on Tuesday nights!
T-Claps (Recognition): none
Prayer: Injured and sick
FNGs: none
Warm Up: warm-o-ramma
The Workout: Round of Dora 1-2-3 (merkins, big boy situps, squats) and the wheel of misfortune (center timer of burpees or ssh and rotating exercise stations around the center)
Mary: 2 min off light stretching, we did enough sit ups for the week
Announcements: 2F lunch on Friday
T-Claps (Recognition): anyone that came away wetter than they started
Prayer: Finkle’s daughter’s health and job opportunities. Gamecocks son health and work praise.