Minimum Effective Dose

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FNGs: None

WU- SSH, GM, Frankenstein‘s, imperial walkers, hillbillies, and Fazio arm circles

Two minutes timed exercises: squats,SSH

One minute timed exercises: slow count, imperial Walker, slow count hillbilly, big wave, knee drives, Apolo Ohno, merkins,

Calf raises 50 reps

Bulgarian split squat five reps each leg, second round in cadence three countdown up on the single count. Set a 10.

Erkins, Darkins, and dips: three count on the negative one count on the positive to 10.

Mary: yoga and stretching

Announcements: THC service opportunity

Prayer: Haggis lab test. Love before hate.

Water weight

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FNGs:Nome

Warm Up:

Gm,windmill,seal claps, overhead claps, ssh

The Workout:

Mosey to rock pile grabbed medium size. To the track. Did 4 exercises with rock,

7 low to middle curls, 7 mid to top, and 7 full curls for the girls,

7 rutroos, 7 deadlifts, 7 full ground pounders

7 pulse squats, 7 full squats, 7 jump squats

21 triceps

Ran a lap

15 ww3

15 American hammers

15 stars with water weight

15 pitching strides with water weight

lap

Mary:

Lsf finished with 6 inches

American hammers

Lbcs

 Prayer:Health 

Solo Workout Getting So Low

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FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daiy Pickers IC, Stretching

The Workout: Solo workout consisting of a mix of The People’s Chair, Urkins off a picnic table, Everests, and Moseying around the track.

Mary: WW1s and Low Slow Flutter

Announcements: None

T-Claps (Recognition): Popeye for swinging in from his run for COT

Prayer: Stovepipe foot and in-laws and Popeye’s father and genetic testing

Narrowly avoiding the Merlot shuffle

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FNGs: none

Warm Up: non-traditional, focused on hips and core; small mosey to warm up 

Core principles and mission statement; Flip Phone crushed it

The Workout:

-full length of parking lot

***30 sec rest between each exercise and sprint

***Sprint between each exercise

—-mountain climbers; 30-4 count

—-lunge jumps; 20

—-bicycle; 30-4 count

—-squat jumps; 20

—-power skips; 20

—-side jumps/lateral bound; 20

 

-mosey around to the picnic tables

***30 sec rest between each exercise and sprint

***Sprint between each exercise

—-step ups; 20

—-box jumps; 20

—-drop jumps; 20

—-burpees w/ Tuck jump; 20

—-Bulgarian split squat; 20

Mary: not enough time

Announcements: Q sheet needs some love

T-Claps (Recognition): the 3 legends that stuck with the workout

Prayer: unspoken

E&O Warmup Event

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FNGs: None

Warm Up: Standard SSH, Daisy Pickers, WMH, GM, IW

The Workout: Cash In & Out DORA

 

One team member runs the parking lot, but you have to cash out of the exercise zone with 5 Burpees and then complete your lap, then cash back into to tag your partner with 10 Merkins. 

100 – 80lb Squats

100 – 60lb Chest Press

100 – 40lb Tri’s for the Guys

100 – WWIII (Cindy)

Mary: Robust Popcorn consisting of LSF, WSW, FM, Hip Dip, Fram’s Press and stretch, Stretching

Announcements: F3 Dad’s Camp and Even the Odds

T-Claps (Recognition):NA

Prayer: Standard

I was weary and found no rest

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FNGs: none

Warm Up: mosey, SSH, WMH

The Workout:

Three rounds of….

Copenhagens R&L x10

Tibial raises x20

Mike Tyson x15

 

Rock work:

curls, tris, lumberjack L&R, chest press into skull crusher

 

Mary:

15 minute abs Tabata style (45 sec on 15 sec off for 3 rounds)

Breakdancers

Bird/dog R

Bird/dog L

Exiles (LBC with a twist)

Hello Dolly crossovers

Prayer: celebrating @mixtape finishing school, @gamecock final job interviews today, @Abacus the OG neighbor struggling with colon cancer

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A Frozen Pyramid of Ice and Pain

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On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.

No FNGs

Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk

The Workout:

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)

Prayer: H1N1’s shoulder surgery

Pole suicide stack’ems

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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

Dirty Diamond, PUs, 7’s at the Grave

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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!

6dcde21d-89be-41c0-99aa-85c261620e6f

A Year of Progress

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FNGs: None

Warm Up: Kept the count guessing to simulate my discomfort and confusion of my first F3 Workout

Good Mornings

Daisy Pickers

SFAC Fwd/Bkwd

Seal Claps

OH Claps

SSH 52 IC (one for every week)

The Workout:

Battle Rope Timer – 40 OH Slams
Run Station
WWIV
Tri’s for the guys
Ground pounders
Jump Rope (Heavy)
80lb chest press
35lb KB swing
40lb Lawnmower
25lb DB Curls 4 Girls
120lb Rutrow
60lb OH Press
Sandbag Burpees
55lb Halos between the legsGreat work today men, and I appreciate the support today and for the entire year!

Mary: Popcorn Style

Freddie Mercury 15 IC

LBC’s

WWI

Meat Gazers

Announcements:

Run the Quay on Saturday 6/1/24 – F3 tent 

H1N1 has the Q at Sheepdog doing Stretchy Abs

Dad’s workout revival push, Fram has the 6/15/24 for June @womble, pick it up on the Q.

T-Claps (Recognition):

T-Claps from Fram for the 1yr, staying committed and continuing to grind.  Also, reminding the group to find someone excelling in each one of the F3 lanes to help you improve.

Prayer: 

Unspoken, Stovepipe led us out.