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: 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
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: None
Warm Up:
The Workout:
Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.
Lower Body Focus
Upper Body Focus
Full-Body/Cardio Focus
Core Focus
Announcements: Vote for Best In Show’s dog – Link in SLACK
Prayer: Continued healing for Best In Show
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
FNGs: None
Warm Up: SSH, GM, Arm Circles, Take a lap.
The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.
Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos.
T-Claps (Recognition): @sardine using 2 bells for the majority of the workout.
Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries.
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.
FNGs: None
T-Claps: Flip Phone and Gump (5 workouts)
Warm-up: SSH, Good AM, etc
Workout: See binky ; Very little rest HIIT
COT: Family members who are ill; PAX looking for work. YHC took us out.
Honored to lead on my 56th birthday. Apologies for the commercials while listening to Pandora.
FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.
The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.
in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.
Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo
FNGs: None
Warm Up:
Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees
SSH (IC) – 10 reg & 10 Double time
Imperial Walkers (IC) – 10
Hillbillies (IC) – 10
Goodmorning (IC) – 10
Willie Mays Hayes (IC) – 10
Mosie to the Rock Pile
The Workout:
Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure.
John Cusack back to the location
3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps. Then 15 Goblet squats in between each exercise group.
Exercises: (Making sure to Squat Hold or V to pick up the six.)
Ground Pounder
Rutrows
Chest Press
Shoulder Press
Curls for the Girls
WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6
John Cusack back to return the Rock
Mosie back
Mary:
Boat Canoes
Outlaws
JLo’s
WWII
Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up
T-Claps (Recognition): None
Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.