Simple but effective

FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,

The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.

Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.

Prayer: patience and support for families and pray for health issues.

 

9 MEN vs Hurriane Debby

Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.

EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific

FNGs: Didn’t show, Debby scared them off?

Warm Up: Side-straddle hopps, shoulder taps, plank jacks, 

The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round

Round 1, C1 5 burpees /  C2 10 Murkins / C3 15 LBCs / C4 20 squats. 

Round 2, C1 5 burpees /  C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats. 

Round 3, C1 5 burpees, 10 Murkins /  C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats. 

Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/  C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats. 

Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats /  C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats

Mary: LBCs, Low-slow flutter, Have a nice day

Announcements: Shooting Blanks has some generators for sale

T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.

Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm

Back Blaster

FNGs: We met Nate who was out for a walk.  He may join us next week.

Warm Up: GM, WMH, SSH, Arm Circles, Michael Phelps

The Workout: With Kettlebell, took a lap around the soccer field on the trail stopping every 50 Meters for an exercise.  During mosey conducted one of Cusack, curls, triceps, farmer carry (R&L), murder bunnies or lunge with KB pass through. Exercises: 10x wonder bra; 10x Renegade Row (R&L); 10x booby-d-booby-d. 10x pullover; 10x wonder bra

At Amphitheater: 2 rounds

10x Single Arm Row (R&L); 10x SL Bulgarian Squat (R&L) 10x booby-d-boody-d; 10x pullover

At Large Picnic Shelter – Dora-esk (100 alternating merkins on the bell; 100 Squat/Curl/OH Press; 100 KB swings w high pull) while partner ran to the playground and 5 pull-ups/inverted rows.  Time ran out.  Most PAX got about 50-60 reps into each exercise. 

Rows, Pullovers & Pull-Ups: Good BACK BLASTER workout. 

Mary: Mosey to the Flag; farmers carry, curls, triceps w KB. 

Announcements: Check slack for 3rd F opportunities coming up; 9/11, Unity in the Community, Soup-tacular, others; Sign Up Meal Train for Cancun & his family. 

Prayer: For those grieving loss: Catfish coworker passed away; Deadbolt’s brother passed away; Cancun’s M’s surgery.

Crazy Ivan Birthday Bash

FNGs:  None

T-Claps: Flip Phone and Gump (5 workouts)

Warm-up:  SSH, Good AM, etc

Workout:  See binky ; Very little rest  HIIT

COT:  Family members who are ill; PAX looking for work.  YHC took us out.

Honored to lead on my 56th birthday.  Apologies for the commercials while listening to Pandora.

 

AARP in action

No FNGs

11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout.  Lots of dumbbell and kettlebell exercises.  Yoga for COT.  Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall

Prayers:  Enron’s dad, Injured PAX, Ill family members, UNSPOKEN.  Lots of positive news shared too!

Dauber took us out.  Honored to lead.

Designer

If It Burns For 7 Years… Should You See a Doctor?

FNGs: Friendly, not new

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Willy Mays Haze 

The Workout: 

  • Running lap around the outside of the field – talk about how Pikachu are electric Pokemon but for some reason are OK swimming and surfing.  Not fire Pokemon though, swimming is a no go.
  • Grab Blocks and head to the soccer field.  1st, take a walking lap around the field with your block.
  • Head into the gate between both fields, drop your block for 5 burpees.  Talk about Pikachu’s Pickle.
  • Pick up blocks and follow the outside line of the field until you reach a corner.  Uneven burpees on the block, 3 each side.
  • Farmer carry the block to the next corner, switching hands half-way.  Talk about Pikachu’s Eggplant.
  • Partner up and set both blocks shoulder-width apart.  Partner 1 completes negative Merkins AMRAP while Partner 2 runs the length of both field end-zones and back.  Switch and complete 2x.
  • Carry blocks to next corner.  Talk about how Gizmo was named after Pikachu’s little soldier.  Also reflect on how much Downrange and Cancun love sausage.
  • 15x Skull Crushers
  • Carry blocks overhead to half-field, recover, carry blocks to the next corner.  Not sure what we talked about here….
  • Run a victory lap around the field.
  • Get back to last corner and partner up for Explosive Merkins.  Setup blocks accordingly.  Partner 1 does Merkins AMRAP, Partner 2 runs one of the two soccer end-zones.  Each completes 1x
  • Go to soccer field endzone and sprint to opposite endzone 1x.  Return mozy.
  • Return Blocks to their home and head to Mary

Mary:  Homer to Marge, Low Slow Flutters, Poop Eaters, Pickle Pounders, Squats

Announcements:  F3 Dads Camp Seagull – https://www.ymcatriangleregister.org/personifyebusiness/default.aspx?TabID=1502&ProductID=80481896&Subsystem=MTG

T-Claps (Recognition): Support from the PAX on my 7 years.  Thanks Fellas.  Can’t say enough this group means to me.  It’s always awesome to know that I have you all.

Prayer: For those still trapped at the airport, Cancun’s wife see MealTrain https://www.mealtrain.com/trains/dn5z0l

Screenshot 2024-07-24 at 6.00.44 PM Large

The Name Game

FNGs: None

3 Bootcampers; 2 Ruckers

Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH

The Workout:

#1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, Triceps, Rows, OH Press

#2 : 5 count each exercise.  PAX chose exercise that began with their name.  We built as we went going through first, middle and last name since we only had 3 PAX.  

Exercises: American Hammer Anthony, Bolt 45 (15) Bob (Robert), Halo Hageman, Eric to Marge, Peoples’ Chair Horacio, No (Low) Slow Flutter Neimann, Smurf Jack Jeff, Tricep Thomas, Dip Dudley

#3 Finished with a round of curls, triceps, rows , press w coupon

Mary: Return coupons, GM, Forward Fold

Announcements: Help Dauber’s son move this Saturday. 

Prayer: Love and Lead well today men. 

6 years is a long time but not that long

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3.  This group has changed my life and I hope to continue paying that forward.  It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout:  Cones were set up about 10 yards apart.  PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.  We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop.  Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

Toughest Mile Challenge

15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.

We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.

Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run

Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!

COT then prayer.

Awesome job guys. Thanks for joining me in another stupid idea.

BS Out!

Pole suicide stack’ems

7 HIM showed for Kenny’s Grave.

We ran a warm up lap around the upper baseball field.
WU in parking lot
SSH
GM
Sir fozio arm circles
Mtn climbers

Mosey to first light pole for instructions.
Suicide stack’em exercises.
Run to first light pole. 10 star jumps
Run back to home base and repeat.
Run to 2nd. 20 merkins
Back to home base for both exercises.
Run to 3rd. 30 squats
Back for all 3 exercises.
Run to 4th. LBC’s
Back for all 4.

Mosey to center of basketball court.
Mary
Broga

Cot

Thanks for the opportunity to lead.

BS Out