FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.
Warm Up: Arm Circles Fwd/Rev x 10, Knee to Chests x 10, SSH x 10
The Workout: MURPH (Pikachu joined for the first mile during his evening run 👌)
Mary: n/a
Announcements: Nothing Really
T-Claps (Recognition):
Prayer: Yogurt Brother, Deere work colleague.
PAX: Gump, Hardy, Florence/FloJoe, Martini, Poopeater. “Drive by” from Gamecock
FNGs: Nope
Warm Up: SSH, Air Circles, Imperial Walkers, Good Mornings, Frankensteins, Daisy Pickers, Windmills
The Workout: 7 rounds of 7 reps of the following 7 exercises:
Mary: Mary-Go-Round – each PAX called a different core exercise
Announcements: Long Ass Run
T-Claps (Recognition): Gump for leading the great mumblechatter
Prayer: PAX with inujury & Sickness
Next Weeek Will Will Learn To Count!
Sprinkler passed it to Fed-EX. Work called Fed-EX, I stepped in.
FNGs: None
Warm Up: SSH I/C 30, Good mornings I/C 10, Daisy Picker I/C 10, Hillbillies & Imperial Walkers I/C 10 each. Series of arm stretches
The Workout: PAX divided up into two groups. Each person did an ABs,Arms,Legs while one PAX threw the tire (style of his choosing) to the other group. Number of throws = 5 reps of throwers choice. After one member from each group went the groups got farther apart. The last round was at the top end of the parking lot and the bottom end of the roundabout. Too many excersices to list.
Mary: grouped in with ME
Announcements: None
T-Claps (Recognition): Banana Seat Step Dad out of hospital and working towards healing.
Prayer: sick/injured PAX and unspoken. YHC took us out.
Solo workout at Sheepdog +EC
Warm Up: a couple laps around the parking lot with stuffer step up and down each line.
The Workout: multiple rounds of traveling erkins on the knee wall, lunges in between, with band work mixed in; reverse hand bicep curls, rows, and press. Wrapped up with Single leg squats.
Mary: LBCs
9 PAX showed up for a Turf Show at Disney. Here’s what we did.
Warm up lap with agility around soccer field
Overhead claps x10 IC
Seal claps x10 IC
Willie Mays Hayes x10 IC
Copperhead squats x10 IC
Copperhead merkins x10 IC
4 corner stack’ems with cones and ladders on the transition
1 – Body builders x5
2 – Bonnie Blairs x10
3 – Crab cakes x15
4 – Bobby Hurleys x20
Bear crawl snake half length of field
– pax plank in line leaving some space for last guy to bear crawl weaving to front of line
Small wall exercises
Dips x10 IC, RLeg up x10, Lleg up x10
Box jumps x20
Diamond irkins x10
R&R half reps
Mary
Banana Seats (FM w/hands out) x20 IC
Heels to heaven x10 IC
Pretzel x10 IC switch sides
Protractor
Breach was called on to share his F3 story. Thanks and t-claps for your leadership.
Happy Birthday Pablo! Thanks for taking us out in prayer.
Thanks for letting me lead.
BS out!
14 PAX for one big circle and a few climbs.
Nice work men!
FNGs: None
Warm Up: Side Straddle Hops, Cherry pickers, Good Morning, L+R overhead stretch, Job 1/2 Mile
The Workout: 30 exercises for 30 seconds each. Goal is to do reps until failure (can’t do any more) or for the full 30 seconds. Rest 20 seconds between each.
1 Merkins
2 Curls
3 Tricep Press
4 Shoulder press
5 Upright rows
6 Squats
7 LBC’s
8 Diamond Merkins
9 Shoulder Taps
10 Burpies
11 Ground Pounder
12 Lunges
13 Bus Driver
14 Mountain Climbers
15 Chest Press
16 Merkins
17 Curls
18 Tricep Press
19 Shoulder press
20 Upright rows
21 Squats
22 LBC’s
23 Diamond Merkins
24 Shoulder Taps
25 Burpies
26 Ground Pounder
27 Lunges
28 Bus Driver
29 Mountain Climbers
30 Chest Press
Mary: Various ab exercises
Announcements: None
Prayer: Safety and health
FNGs:nope
Warm Up: 10 fwd/rev arm circles, 10 knee to chest, quad&tricep stretches, 10 SSH
The Workout: MURPH
Mary: N/a
Announcements:nope
T-Claps (Recognition): Cancun Ruck Extravaganza!! And doing a full Murph including the running tonight.
Prayer: unspoken
Today’s kettlebell workout featured a ground to standing flow with kettlebells and a joint Mary/COT that featured some of the sexiest moves in F3…Homer to Marge, Pickle Pounders, and Monkey Humpers. We showed the new FNG from Cletus “Ooops” how it was done.
FNG’s: Ooops (posted at Cletus)
Warm Up: Sir Fazios, Good Mornings, Foot Trace, Hip Hinge, Spinal Rotation
The Workout: The flow was: Pullover Boobity-Boobity’s, Midget Cookie Pouch, Plan Pull Through, Squat, Figure 8’s, 1 Leg Deadlift, Swings, Halos, Single Arm Press, Full Snatch. We started together at 5 reps each. Then we moved to an OYO model of 20 reps each, then did 18 reps each. We finished together with 10 reps each exercise.
Mary: 2 shake out mosey laps around the parking lot, some stretching, and some Homer to Marge.
Announcements: Reach out to guys you haven’t seen in awhile…it matters.
T-Claps (Recognition): Ooops for making it through his first workout!
Prayer: COVID and it’s impacts, Kosher and his family in uncle’s loss.