FNGs: none
Warm Up: Warmed up on the commute over.
The Workout: YHC was the only PAX this morning, so I called an audible. 5k while picking up trash. For every piece of trash, one merkin and one squat were performed (squat was to pick up the trash). Managed to get 100 pieces of trash (ended up being about two grocery bags’ worth), 100 merkins and 100 squats before calling for time.
Announcements: Picnic on June 24th, CSAUP TOMORROW!
Prayer: neighbor’s brother
First of all Thank You to everyone who showed up for my respect Q. July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life.
FNGs: None
Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC
Mosey to rock pile – Pax pick up two small rocks
3 sets of each rotating around circle
Curls- 25 IC, Tricep extensions -25 IC, Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC
Dora: Partner up
100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & back
Plank Hold till all teams are done.
Patty Cake Planks to 25 IC
Big Boy Sits ups to 25 IC
Mosey to playground.
Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25
Mosey to tennis court to meet up with Crazy Ivan crew
Banana Seat led us through some Ab exercises which included American Hammers
Announcements: Run for Quay +2nd F and Sprint Tri on Saturday
Prayer: Banana Seat led us in prayer
FNGs: N/A
Warm Up: I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦
The Workout: The MURPH 💪
1 mile buy in
100 Pull-ups
200 Push-ups
300 Squats
1 mile punch out
Thank everyone who has served our country a little respect goes a long way 🪖
Prayer: unspoken PAX’s
FNGs: none
Warm Up: mosey, side straddle hops, good mornings, imperial walkers, sir Fazio arm circles
The Workout: on the tennis court, each corner with a designated exercise (under the fence, side step lunge, crab cake, butterfly ups). Travel from corner to corner with bear crawls, side steps, crab walks, duck walks. Starting at one rep per exercise and adding a rep with each round, attempting to get through 12 rounds. Things got hard around round 6, we made it through 9 before time cut us short. Mumble chatter was top notch.
Mary: LBCs, out and ups, pretzels, chill cut spiderman
Announcements: picnic and Memorial day murph upcoming
T-Claps (Recognition): none
Prayer: general
FNGs: Fried Okra
Warm Up: F3 intro delivered for FNG. SSH, good mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: thing 1: four corners. PAX moseyed out to the ball field. Someone lost their shirt, so we opted to move out into the grass. Start at home with merkins. First base; merkins and squats. Second base; merkins, squats and WWIIs. Third base; merkins, squats, WWIIs and mountain climbers. Second time around we stayed taking exercises off. Once complete,. Moseyed to the rock pile.
Thing 2: rock work. Curls for the girls, Tris for the guys, ruh rohs. 3 rounds.
Mary: popcorn Mary followed by a bit of yoga.
Announcements: Breach’s street cleanup
T-Claps (Recognition): Foot Fault for coming back out to the gloom and Fried Okra for coming out for the first time. Great work fellas, hope to see you again soon.
Prayer: Davis (3 Alarm)
FNGs: No
Warm Up: The usual
The Workout: 7’s on the hill, squats & star jumps. Then PAX grabbed coupons, headed to the parking lot and set up Six stations: merkin, lbc, dips, curls, lbc, shoulder press.
6 PAX exercised while 7th pax was the timer – pulling Quadzilla from a predetermined start line, to a predetermined turnaround (approx 30 yards), and finish at the start line. 3 full rounds were completed by each PAX. Fun times
Mary: side hip raise, then some others that ive forgotten
Announcements:
T-Claps (Recognition):
Prayer:
FNGs: Bellhop (brought to us by Jigglypuff from Carpex)
Warm Up: 0530 rolled around with no sign of Q, so Abe started things off with the warm up. Into was given to the FNG. SSH, Daisy pickers, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Breach took over for the first part of the workout. We moseyed over to the rock pile. Let’s if heavy lifting followed by a bear crawl / push the rock and lunge back.
Next, Woody took us over to the amphitheater where things got a little tense as we squared up with the Crazy Ivan crew. Woody had us do arm and legs including step ups, dips, durkins and People’s Chair. The rounds of burpees on our way back to start.
Mary: Kosher moseyed in for Mary and to face the music. Popcorn Mary to wrap things up.
Announcements: Take care of yourselves out there, we aren’t invincible.
T-Claps (Recognition): PAX for stepping up and leading in turns.
Prayer: Wild Turkeys friend who passed away and his family.
FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Frankensteins
The Workout: YHC went a little arm-heavy this week and was feeling it by Thursday. So leg day it is. We moseyed over to the rock pile, grabbed a rock and lined up at one corner of the parking lot.
Each corner had three exercises followed by a Cusack to the next corner.
Corner 1: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 2: jumping split lunge x25 in cadence (that got old fast), ground pounder x25 in cadence, toe taps x25 in cadence
Corner 3: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 4: jumping split lunge x25 straight count, ground pounder x25 in cadence, toe taps x25 in cadence
One more time around the parking lot, but counts were dropped to 15 each. Returned rocks and moseyed to the amphitheater.
I learned a new exercise that I wanted to try; the prisoner getup. We did ten of those. Followed by 20 dips and 20 urkins. Repeat one more time. Lastly, we did 2×20 count People’s Chair followed by 25 calf raises. Repeat.
Moseyed over to Crazy Ivan and circled up for Mary.
Mary: We did a couple of Mary exercises with the Crazy Ivan crew.
Announcements: Be safe out there in the gloom. If something doesn’t feel right, speak up and take a rest. We want you to come back out again and again.
T-Claps: Stickers for the accountability.
Prayer: Prayers for the family of Cardinal (Taylor Phelps) from F3 Knoxville and the F3 Knoxville community.
FNGs: N/A
Warm Up:
hillbillies | imperial walkers | good mornings | ⛰️ climbers | sir fazio arm circles | (all x15)
mosey around the soccer fields to the parking lot where the 🪨 pit is.
The Workout:
2 smaller 🪨’s
Plank Row | 🪨 Jacks | Walking lunges (x15)
1 medium 🪨
💀 crushers | Goblet squats | Ground pounders (x15)
Took it to the benches
erkins | derkins | dips | Decline ⛰️climbers | Wall sits
Mary:
homer to marge | 🇺🇸🔨‘s | 📦 cutters | 🦀🧁‘s | low slow flutter | pickle pounders
Prayer:
Hennit Family’s
Pabols sister
Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.
Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5
Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins
Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue
Circle around statue on six for Guantanamo
Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R
Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all
Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND
COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.
Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.
BS out!