FNGs: Negative
Warm Up: Side-straddle Hops IC x20, Daisy Pickers IC x10, Michael Phelps, Downward Dog
The Workout: BLIMPS set with an ascending number of reps of each exercise per set. Set 1 = 1 Burpee, 1 Lung (each leg), 1 Imperial Walker IC, 1 Merkin, 1 Plank Jack IC, and 1 Squat
Short mosey to recover.
Set 2 = 2 Burpees, 2 Lunges (each leg) 2 Imperial Walkers IC, 2 Merkins, 2 Plank Jacks IC, and 2 Squats.
Short mosey…..
Ascended reps through 10 total sets.Â
Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between.Â
Mary: Low Slow Flutter IC, Homer To Marge IC, WW1s x10, and lower body stretching
Announcements: Q’em All Challenge and Weekly Posting Average Sheet
T-Claps (Recognition): None
Prayer: Bnb’s Daughter’s Pre-school Teacher diagnosed with cancer.Â
Inmates Got What They Came For
/in Prison Yard/byFNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, Willie Mayes Hayes IC, and some stretching
The Workout: Rotating stations of absolutions, 60# sandbag squats, 40# sandbag WW3s, and 80# deadlift throws for the first round x3 setsRotating stations of chill cut plank hold, 40# sandbag sit-ups, 40# oblique little tea cups, and 80#x2 farmer carry for the second round x2 sets
Mary: Low Slow Flutters IC and Pickle Pounders IC
Announcements: Q’em All Challenge and Weekly Post Tracker
Prayer: Safe travels for Flip Phone and his family, good weather and for kids to get back to school, other PAX who are down or out.Â
There’s Sand in the Nest
/in The Nest/byFNGs: None
Warm Up: Goodmornings, Willie-Mays-Hayes, Daisy Pickers, Arm circles (forward then back, seal claps, overhead claps.Â
The Workout:
With sandbag of choice..Â
5 Tricep Merkin
5 burpeesÂ
5 Rows
5 Overhead Press
Run a lap.Â
10 Tricep Merkin
10 burpeesÂ
10 Rows
10 Overhead Press
Run a lap
20 Tricep Merkin
20 burpeesÂ
20 Rows
20 Overhead Press
Run a lap
10 Tricep Merkin
10 burpeesÂ
10 Rows
10 Overhead Press
Run a lap
5 Tricep Merkin
5 burpeesÂ
5 Rows
5 Overhead Press
Run a lap
Mary: WWI, Low Slow Flutter, Boat Canoes, LBCs, Freddy Mercury’s, stretches
Announcements: Mamba’s 1 year F3 Anniversary!Â
Prayer: Prayers for a young man, Finkle knows, that recently lost His father. Â Praise that Enough started a new job this week and prayers that it continues to go smoothly.Â
UF-snOw
/in UFO/byFNGs: NONe
Warm Up: OYO
The Workout: Standard Ultimate Frisbee 5 v. 6
Mary: NONE
Announcements:
– Need more men signing up for the region Challenges.Â
– Check in on follow Men.Â
T-Claps (Recognition): Fram with those solid Stache-cicles!!  But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey)Â
Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out. Â
UF-snOw
/in UFO/byFNGs: NONe
Warm Up: OYO
The Workout: Standard Ultimate Frisbee 5 v. 6
Mary: NONE
Announcements:
– Need more men signing up for the region Challenges.Â
– Check in on follow Men.Â
T-Claps (Recognition): Fram with those solid Stache-cicles!!  But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey)Â
Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out. Â
Got that dog in ya
/in Sheepdog/byFNGs: nopeÂ
Warm Up: Good morning, arm circles, windmill, seal claps
The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.
Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out.Â
Announcements: FV daddy daughter dance coming up, Q em all challenge is live
T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot.Â
Prayer: YHC took us out
Do you want to build a snowman
/in Crazy Ivan/byFNGs: None
Warm Up: Parking lot mosey, SSH, prisoner squats, imperial walkers, hill billies, merkins, willy mays hays, sir fazio arm circles and seal claps
The Workout:
You need a good base to build a snowman so the plan of 30/20/10 reps established our base.Â
Round 1: kb swings, goblet squats, snatch and figure 8. After each set of reps a weighted lunge or farmer carry was called.
Round 2: curls for the girls, overhead tricep, halos and thrusters. After each set a weighted lunge or farmer carry was called.
Mary: Quick round of WWI and WWII along with some light stretching
Announcements: BestinShow starting a new business Honeydew Heroes to help those with small tasks.
T-Claps (Recognition):
Prayer: Check on your neighbors during the recent and upcoming storms.Â
The Anti-Hindenburg aka BLIMPS Ascend!
/in Cletus/byFNGs: Negative
Warm Up: Side-straddle Hops IC x20, Daisy Pickers IC x10, Michael Phelps, Downward Dog
The Workout: BLIMPS set with an ascending number of reps of each exercise per set. Set 1 = 1 Burpee, 1 Lung (each leg), 1 Imperial Walker IC, 1 Merkin, 1 Plank Jack IC, and 1 Squat
Short mosey to recover.
Set 2 = 2 Burpees, 2 Lunges (each leg) 2 Imperial Walkers IC, 2 Merkins, 2 Plank Jacks IC, and 2 Squats.
Short mosey…..
Ascended reps through 10 total sets.Â
Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between.Â
Mary: Low Slow Flutter IC, Homer To Marge IC, WW1s x10, and lower body stretching
Announcements: Q’em All Challenge and Weekly Posting Average Sheet
T-Claps (Recognition): None
Prayer: Bnb’s Daughter’s Pre-school Teacher diagnosed with cancer.Â
Cold night of Thunder is better than waking up for a 5:30 am workout
/in Thunder/byFNGs: None
Warm Up: 2 rounds of popcorn
The Workout: Pick out 2 smallish rocks for 1 round of exercises, return rocks and get large rock or a round of exercises, return cold rock and move to pavilion to finish the workout without freezing our hands.
Climbing Everest
/in Disney/byFNGs: None
Warm Up: Various
The Workout:
Every man gets a Cindy
Mosey to Abyss hill
Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds
R1- farmer march hold/ partner run hill 2x
R2- 90 degree curl hold / run 2x
R3- John Cusak / run 2x
Stack’em squats after lunge walk down hill. Repeat back up hill.
Inch worm / stack’em merkins down hill.
Bear crawl up
Dora style / partner runs hill
R4-50 block squats
R5- 50 Block swings
R6- 50 WW3
Mary:
Announcements:
challenges, grow siteÂ
T-Claps (Recognition): 3 HIM in 5k for EC
Prayer: lack of disciplineÂ
Jack of Webb Gauntlet
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QIC: LED
Warm‑Up
PAX were warm, loose, and already questioning their life choices.
The Thang
We took to the parking lot for a four‑corner modified Jack Webb grinder.
Run the long sides. Shuffle the short sides. Stop at every corner. Do work. Repeat.
Jack Webb progressions ran from 7:28 down to 1:4, pairing movements as follows:
The heart rate stayed high, the mumble chatter low, and the sweat puddles… abundant.
Mary
Unofficial Mary today: Coffeeteria.
Announcements
Prayer Requests