Last minute Q

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FNGs: None

Warm Up: GM, WMH, Frankensteins, SSH, Night Clubs, Arm Circles, Seal & overhead clap.

The Workout:

Circuit 1: Grab a rock; 3×10 count in cadence (OH Press, Triceps, Curls, Rows, Squats); One set of Wonder Bras and Bus Drivers.

Circuit 2: BTTW & Peoples’ Chair; Set 1: 10 count each PAX; Set 2: 5 count each PAX.

Circuit 3: 3×10 straight count (Derkins, Urkins, Dips, Step Ups, SL Bulgarian Squat)

Mary: LBC, WWI, American Hammer, Box Cutters, LSF, Hundreds, and some stretches. 

Announcements: Volunteer opportunities – see 3rd F; Sign up!

Prayers: Motor Boatin work and family travel.  Ausfart’s uncle has terminal cancer, Pumpkin Spice’s brother recovering from gall bladder surgery & their family is hosting an international high school student this year.  His name is Harry. 

Dead Last

Dead @$$ Last

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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. 

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52nd Birthday Q

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FNGs: None

Warm Up: SSH, Arm Circles, GM, WMH

The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.  

Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column 

Diamonds: Wonder Bra | Rows

Hearts: Ground Pounder | Squats

Clubs: American Hammer | Windshield Wiper over the KB/rock

Spades: Curls | Triceps 

Mary: This one came down to the wire. Return coupons

Announcements: Picnic , Memorial Day Murph, Check slack

Prayer: PAX traveling, recovering from injury, looking for work

EGG-cellent workout

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FNGs: None

Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.

The Workout:

Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)

Selected exercise from Easter basket (plastic eggs).  Stacked exercises.  Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press. 

Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count

Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies

Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch. 

Announcements: April Ab Challenge, Bottle Share coming up, 

T-Claps (Recognition): No Regerts new to F3. Two posts in a row. 

Prayer: PAX struggling to find work, struggling marriages, sibling with addiction. 

Apollo Creed Tribute

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FNGs: None

Warm Up: arm Circles, GM, WMH, SSH.

 The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.

  1. Jump Rope w or w/o rope
  2. Offset basketball merkin
  3. Heavy bag punching
  4. Pull Ups / TRX rows
  5. Punching w small weights
  6. Quick feet (curb)
  7. Slam ball
  8. KB squat,bob & step
  9. Wonder bra
  10. American Hammer
  11. Bent over row
  12. Mike Tyson’s off curb

Mary: each PAX selected an an exercise 10 count or in cadence

Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard

Prayer: Stub’s dad’s best friend passed away. 

Cinder Blocks are heavy

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FNGs: None

Warm Up: SSH, GM, WMH, Arm Circles.  The PAX did a great job reciting core values and F3 mission. No penalty burpees.

The Workout:

Grab a Cinder Block, Cusack for a bit. 10x Ground Pounder, 10x Rows. Cusack. Did 3 rounds.

Curls and Triceps as we walked to bathroom building w blocks.

Dora : 100 Merkins, 200 Squats, 300 LBC (single count). Partner farmer carry both cinder blocks 50M and back.

return blocks.

Mary : Stretches and circle of ab exercises called out by each PAX. Final set of Good Mornings.

Announcements: Trash pick up today 9AM Walmart FV.  My Way anniversary party today 5:30PM My Way in Holly Springs

T-Claps (Recognition):

Prayer: Motor Boatin’s sister to ER last night . Uncertain. All PAX dealing with injuries and illness.

Cold cold morning at Ground Pounder

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FNGs: None

Warm Up:  Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins

The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, people’s chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Time’s up so brought it back to COT.

Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ.  

12 Days of Christmas

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FNGs: None

Warm Up: SSH, GM, Arm Circles, Claps, Frankenstein.

 The Workout:

Each PAX led one exercise in 12 days of Christmas fashion. 

With Rocks 
  1. Ground Pounder single count 
  2. Lunges w twist in cadence  
  3. Wonder Bras in cadence 
  4. Rows in cadence 
  5. Overhead triceps in cadence 
  6. Big boy sit ups – single count 
  7. Chest press in cadence 
  8. Skull crushers in cadence 
  9. American Hammer cadence
  10. Thrusters in cadence
  11. Curls in cadence 
  12. Slow Squats in cadence 

Finisher: Each exercise above Tabata: 30:10

Mary: Stretches

Prayer: Those looking for work.

Football! YOU BET!

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FNGs:  None

Warm-up:  Planted flag after rolling up facing 8 PAX ready to go!  Willy Mays Hayes, OH Claps, Seal Claps, Sir Fazios, Static Stretching with nice mumblechatter

Thang:  Mosey with football lateraling all the way, Ho-Ho-Ho! and picked up a medium rock.  Stubbs was funny and grabbed an XL.  Bastard.  (JK)  Circled up for the following exercises with rocks in cadence rotating one spot to the left:  Curls for the girls, Rutrows (when I came to the XL rock), bus drivers, ground pounders, squats, slap the rock, OH press…Singles with tricep extension.  On your six for six inches, nipplers and chest press.  Return rocks.

Mosey to various fields until we found a flat area on the pitch.  Ran routes for points.  Those PAX not throwing or catching conducted LBCs, Squats, Imperial Walkers, etc.  Competiion moved to 4 PAX playing football, QB, WR, Stationary defense doing SSH in front of QB and a Defender.  Rotated through all positions.  Lined up again for drop kicks/punts.  One PAX ran after the kicked ball while remaining PAX did exercises.  Moved into a 4 v 4 with GUMP being center/referee/cheerleader,  Lots of nice throws and catches.  Checked some PAX for stick -em.  Mosey back to parking lot for Mary.

Mary:  static stretches in a circle.  Some PAX got friendlier than others.  Something about a recent hike/tush play.  Lots of laughs for sure.  Each PAX shared a rose and a thorn.

Q forgot to do name-a-rama.  Blame his age.  YHC took us out.  Lots of Prayers for Family, Jobs, Surgeries

2nd F at Thanks a Latte.

Honored to lead. – Dauber

Some football. Some rocks

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FNGs: None

Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap

The Workout:
Football Passes. 3 Rounds 

Single Line. Single PAX ran a route. Caught pass from another PAX second in line. Then did 20 squats. PAX waiting in line did Hallelujahs.

Rock Work: Big Rock 3 rounds

Curlc, Triceps, Around the World, Deadlift, Single Leg Deadlift, Wonder Bra

Two Small Rocks 3 rounds 

Curls, Triceps, Alternating Lateral Raises

 

Mary: 3 rounds: Feet on bench: Should Tapx10, Slow Mountain Climbersx10 in cadence 

some stretches