FNGs: none
Warm Up: popeye punches, WMH, IW, HB, arm circles
The Workout:
Part 1 (3 sets of the following)
Copenhagens L&R
Squat Hold calf raises
Part 2 (4 corners)
Breakdancers
Sumo squats
Mike Tyson
Balls to the Wall
Mary: around the world Announcements: @yogurt 60th bday Q is tomorrow (Tuesday)
Prayer: @frams father-in-law, @Rico’s friend lost his mom
FNGs: Welcome Hardhat! Named because a TBI in high-school and that he works in construction project management.
Warm Up: Side-straddle hops, daisy pickers, and a few stretches while the F3 Mission Statement, Core Values, and the FNG disclaimer was recited. (Penalty burpees were assessed when the initially called upon PAX hesitated when asked to recite the mission statement)
The Workout:
Round one consisted of partnering up for a core themed DORA consisting of Absolutions x100, Plank Jacks x200, and LBCs x300 with the alternate partner running 100ish meters then swapping out.
Round two was a BLIMPS blitz with the PAX lining up on one side of the tennis courts and completing ascending reps of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats then sprinting to the opposite side of the tennis court and repeating with an additional rep. Ascended through 7 sets.
Mary: Low-slow flutter and hello dolly
Prayer: PAX that are traveling and friends/family of PAX that are ill or going through challenging times.
FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,
The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.
Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.
Prayer: patience and support for families and pray for health issues.
11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!
Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats
Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across
Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat
Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND
Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.
Nice swampy morning men. Thanks for allowing me to lead such a strong group.
BS out!
3 PAX came out to Mutiny for some Murph practice.
WU
SSH
GM
SFAC
Mtn Climbers
Planks
Mosey down to circle
PAX completed a half Murph together.
We ran half a mile.
Then we did 10 sets of 5 pull ups, 10 merkins, 15 squats.
We ran half a mile.
Mosey over to parking area.
Inch worm merkins for 10 spaces
Then lunge walk for 10 spaces.
Mary at shelter
LBCs
Reverse LBCs
Up and outs
Windshield wipers
Announcements and prayers for graduates
YHC took us out.
Nice job guys. We definitely need to work on pull ups more. Thanks for allowing me to lead.
BS out!
PAX: @Finkle, @Rico, @Rubiks, @FlipPhone, @Breach, @Fumunga, @Winnebago, @H1N1, @LED
FNG: @Buffalo aka @Don Ross
Warm-up:
Good Mornings in cadence, downward dog, spitting cobra/up dog, merkins, SSH, and a mosey around track.
Main Event:
Dad Joke (sponsored by @Rico):
What do you call a man with no shins? Tony, get it Toe-knee
Something about Mary:
LBCs, WW2, Side crunches, Freddie Mercuries, J-Lo’s, Plank hold, and Pickle Pounders to appease the all the wild women watching us workout at 5:30 in the morning.
COT:
Safe travels for @Finkle ‘s M, @H1N1 for his family as they mourn the loss of his M’s grandmother, and @Rico’s daughter GG who apparently is not prego @Rubiks lol… She will be having an ultrasound soon to check on a possible cyst on her ovary.
6 HIM showed up for some chilly football practice. 19 degrees but it’s a Monday so let’s get the week started.
Lap around clubworx gym
Warm up
GM
SSH
Windmills
Chilly jacks
Pass the peel – Indian run around track with football toss overhead. When it gets to the back, run to front and start over. If someone drops the ball, 1 Turkish getup. 2 laps total. Combine drops for burpees. We had 6 total.
Football drills in lower field
Left/right while chopping. Up/downs on hit.
Ladder shuffle drills 6 times through
Grab a rock
Partner up, similar speed
Devin Hesters – one person takes off sprinting with the rock, P2 does 1 burpee then try’s to catch them. Switch, R&R twice
Tables – dips, irkins, box jumps
reps of 15, 12, 10
Mary on tennis court – popcorn style
YHC had plans to use the field but upon arrival the landscaper must be on vacation. So improv we go.
WU lap around track
Good mornings
SSH
Cotton pickers
Mtn climbers
Copperhead merkins
Copperhead squats
Mosey over to do 4 corner stackems at home base.
1st corner 10 burpees
Return home 10 burpees
2nd corner 20 monkey humpers
Return home 20 monkey humpers, 10 burpees
3rd 30 crab cakes
Home 30 crabs, 20 monkeys, 10 burpees
Whole lap to 4th corner, 40 reverse LBCs
Home all the exercises
Mosey to picnic shelter for Mary
American hammers
Freddy Mercury’s
Box cutters
Low slow flutters
Pickle pounders
HAND
Announcements check slack
Prayers: Gherkins family fostering 2Yr old Liam, Rubiks family member Eric with some struggles, H1N1 daughter going to camp and another daughter starts driving, BS church guys recovering from major surgery, all injured PAX.
Nice job men and thanks for letting me lead.
FNGs: None but been EHing like mad.
Warm Up: SSH, Frankenstein, SFAC, Good Mornings, Imperial Walkers, Hillbillies
The Workout: Took 3 sandbags to the Tennis courts. Couldn’t drop them 1 burpee penalty for dropping. Corner 1 exercises: LBC, BTW, Reverse LBC, Corner 2: Std merkin, wide merkin, diamond merkin. Corner 3: Plank Jacks and 2 others I can’t remember. Corner 4: absolutions. Each time we went to a new corner we did: Reverse Guantanimo Sandy Bays, Walking BTW, Bear crawls, Crab Walks, Walking Willie Mays Hayes. All exercises were 16 reps except Absolutions.
Mary: Several various abs
Announcements: Naner cet Q at Prison Yard. Keep EH guys. Even the Odds on June 30th.
T-Claps (Recognition):
Prayer: Unspoken
Honor to Lead!
Memorial Day at Mutiny.
6 PAX had the choice of a mini murph or something equivalent of pain. They choose wisely IMO.
WU
Good mornings
SSH
Windmills
Frankensteins
Mini Murph
Run 0.5 miles
50 pull ups
100 push ups
150 squats
Run 0.5 miles
Rock work
Pax grabbed a rock. We rotated rocks after each exercise.
Curls
Tris
Wonder Bras
Squats
Return rocks and mosey to shelter for Mary.
Check slack for announcements
Prayers unspoken
Honor to lead men.
BS Out!