Warm Up:Â Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings
The Workout:Â
Thang 1 – 11s featuring WW2s and Burpees
Thang 2 – 4 corners around the park with Merkins, Squats, WW1s, and SSH
Mary:Â Stretches by Finkle
Announcements: Q ’em all!
Prayer– For co-workers making their job their identity, adding stress and anxiety to their lives.
 Warm Up:
SSH, Good mornings, windmill, Fazios, Willy Mayes Hayes, seal claps.
The Workout: Did a short Build a bear. alternating merkins and squats. Mosey to block wall did 15 step-ups with squat the top.
Mosey to brick wall and did a Dora consisting of 200 shoulder taps, 200 mountain climbers and 5 round of people’s chair while partner ran the parking lot. Did a loop as group splitting into four sections of karaoke and lunges.
Mary: Extended Mary consist of ab exercises and stretching.
Homer to Marge, LSF, Hello Dollys, LBCs, reverse LBCs, and 8 count plank/mountain climber something. (needs a name)
Announcements: Ruck circuit see slack.
Prayer: World uncertainty, Meeting Job deadlines, Rest and Recovery
FNGs: None
Warm Up: SSH IC, Good Mornings IC, Daisy Pickers IC, Sir Fasio Arm Circles IC, stretching.
The Workout:
Mary: Low Slow Flutter IC, Homer-to-Marge IC, WW1s IC, and stretching
Announcements: None
T-Claps (Recognition): None
Prayer: Finkle and his M clearing all consumer debt this year.Â
FNGs: Kotter was EnoughÂ
Warm Up: SSH, Hamstring stretch, Willie Mays Hayes, SFAC, Seal claps and OH claps, parking lot lap mosey
The Workout:
DORA Thang 1: 100 reps each exercise. Dips, Squats, Swing set plank and.
DORA Thang2: 100 reps each. Pull-ups, Merkins, Lunge.
Mary: Mission Statement, Core Principles (7 burpee penalty), Jane Fonda’s and LBC
Announcements: Q’em all challenge and challenge yourself tracker
T-Claps (Recognition): New Job for Enough, College for Haggis, FRAM Dad successful Hip Replacement.Â
Prayer: T-claps and unspokenÂ
FNGs: 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
FNGs: None
Warm Up: 0.5 mile mosey, POPEYE punches, etc.
The Workout:Â
Circuit workout – 45 seconds on/15 seconds off – 4 rounds
Mary: LSF, Scissors, Reverse Plank knee tucks, Mountain climbers, Pickle Pounders, stretch for 2Â min.
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Warm Up: Arm circles, GM, WMH, SSH
The Workout:
Three stations per round. 2 sets each round. 45 seconds on – 15 seconds off
Round 1: bear plank shoulder taps, around the world reverse lunge with kettle bell, banded duck walk
Round 2: mountain climbers, kettle bell bottoms up push, banded sideways walk
Round 3: squat hold calf raises, kettle bell clean, sode plank banded clamshells
Round 4: glute bridge, kettle bell tris for the guys, banded leg lifts
Finisher: merkin to failure
Mary: popcorn
Announcements: happy birthday @yogurt
Prayer: @gamecock job interview feedback coming soon, healthbfor @popeye’s daughter margotÂ
FNGs: none
Warm Up: SSH, pogo jumps, IW, Hillbilly, GM, hamstring scoops
The Workout:
Part 1: 3 sets of the following
Copenhagens 10x R&L
Bulgarian split squats 10x R&L
Â
Part 2: suicide stack-em’s
A) breakdancers
B) squat hold calve raises
C) Merkins
D) ATG split squats
Mary:
Bear plank shoulder taps, Homer-to-marge, WWI, side plank hip dips
5 minutes of stretching
Announcements: none
T-Claps (Recognition): none
Prayer: @gamecock job interview. @Finkle traveling with a broken ankle.
FNGs: none
Warm Up: SSH, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Thing 1: Four Corners
Four corners, four exercises, one at each corner. Squats, merkins, WWIIs and mountain climbers. We did a few rounds of that before heading to the picnic shelter for
Thing 2: Urkins, Durkins, Dips, Wall Sits
A few rounds of that and YHC was done.
Mary: A little popcorn Mary.
Announcements: Sign up to Q!!!
Prayer: The family of the founding pastor at Enough’s church, our country
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