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Did you know that hill is almost 400 meters long?

FNGs: Matlock and Yankee

Warm Up: nada

The Workout: We took a spin around the blue loop for a little over half a mile. Next, we went over to the top of the long hill on the red loop. Hiking down to the bottom and stopping before it turns left, we netted about 370 meters. 10 Merkins were performed. Back to the top. 10 more Merkins. We did 4 rounds of this for a total of 80 Merkins and about 365′ of elevation gain. We finished with another spin around the blue loop. All in all, we got a nice 5k.

T-Claps (Recognition): Kimura for joining us back in the gloom after an absence. Hope to see more of you!

Some mosey. Shoulders, Chest, Legs Oh My!

FNGs: None

Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap.

The Workout:

  1. Three Rounds: 15-10-5 Reps

Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater

Derkins, Erkins, Dips, Mosey to Garage

2. Three Rounds: Peoples’ Chair and BTTW

3. Three Rounds: 10 reps each exercise

Step Ups/Box Jump, Bulgarian Single Leg Squat, Copperhead Squat

Mosey back to Flag

Mary: Around the Horn

Announcements: Check 3rd F channel for opportunities. 

Prayer: Pax traveling, those who have lost a loved one, those struggling with sickness. 

ufo

Moist Is the Only Way To Describe It

24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!

Prison Yard (Stack the Deck) 7/9/24

Warm Up: Jog around the building and 22 counts of SSH, Windmills, Imperial Walkers, HillBillies and Frankensteins 

The Workout: (Stack the Deck) 

Run around the building: 

25 Merkins, 25 LBC’s 25 Squats 

Run around the building: 

30 Merkins, 30 LBC’s 30 Squats 

Run around the building: 

35 Merkins, 35 LBC’s 35 Squats 

Run around the building: 

30 Merkins, 30 LBC’s 30 Squats 

Run around the building: 

25 Merkins, 25 LBC’s 25 Squats 

Finished with 3 rounds of: 

60 sec Peoples Chair, Balls to the Wall & plank hold 

Final plank of 2 mins to end the workout.

Announcements:

Timberland is going on to a new phase of his life, we want to wish him all the best. 

Prayer:

Timberland and Rico- prayers for both 

Flocking to the Nest

FNGs: None

Warm Up: Lunges, Side Shuffle, Inch Worms, World’s Greatest

The Workout: Balance Lunges, Calf Raise Squats, Single Leg RDLs, People’s Chair, Chin-ups, Step-Back Lunges, Alternating Side Lunges, Pull-ups, Single Leg People’s Chair, 3-Way Lunge, Sneaky Lunge Walks, Chair Broga, Iso-Toe Lunges, Duck Walks, Calf Raises, Max Rep Pull-ups, Single Leg Bobby Hurley’s

Mary: Stretched out the legs after the beatdown that just occured

Announcements: None

T-Claps (Recognition): None

Prayer: Fumunga’s college friend and his family after losing their father to ALS, Carnival’s daughter Nora as she will be starting a immunotherapy regiment tomorrow, H1N1’s 2.0’s as they will be on a mission trip to Costa Rico

Greenway Trip at Mutiny

11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!

Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats

Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across

Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat

Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND

Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.

Nice swampy morning men. Thanks for allowing me to lead such a strong group.

BS out!

Dead Last

Dead @$$ Last

FNGs: Bill, age 81, joined us for COT.  May come next week.

Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.

The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game. 

Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders

Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP. 

Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last

Mosey back to the flag. 

Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings. 

Announcements: Patriot Games coming up.  Lots of opportunities to serve, check 3rd F channel.  Volunteers needed for HS 4th celebration. 

Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now. 

Flags for Hero’s at TS

YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.

Fumunga took us out in prayer.

Nice sweaty morning running fellas!
BS out

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Smedium Rocks around the Cricle

Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!

U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.

Warm Up:

All Warm Ups  – x 10

  • Good morning
  • Stetched
  • Side Straddle Hop
  • Sir Fazio Arm Circles
  • Hill Billies
  • Imperial Walkers

The Workout:

We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:

  • Curls for the girls (x10)
  • Plank slides with one rock (x20)
  • Butterflies (x10)
  • Backward lunge (x10)
  • Rock Hallelujah’s (x10)

Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.

Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!

Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.

 

Dirty Diamond, PUs, 7’s at the Grave

5 on time PAX started out and the 6 joined 6 mins later for 6 penalty burpees. Mission statement was missed so I owe penalties for that one.

WU lap around parking lot butt kickers, high knees and slide moves

GM
SSH
Windmills
Mtn climbers
Merkins

Baseball field (3 innings)
Wheelbarrow/bearcrawl to each base x10 Carolina dry docks
BJB to each base with x10 monkey humpers
Inch worm/duck walk each base with x10 star jumps

Pull ups in dugout x20
Wall work – Australian min climber, wall sit hallelujahs, BTTW shoulder taps

Hill 7’s – merkins and squats

Mary
American hammers
Boat canoes
Heels to heaven
Freddy Mercury’s

COT and prayer
Kenny’s Grave still looking for a new site Q

Nice push guys.
BS out!