Find a few rocks, play with rocks, put rock back where you found them
Standard warm up and fun with the rocks at the tennis courts.
Posts
Mumblechatter, upper body and core
FNGs: none
Warm Up: Arm circles, t-claps, Overhead claps, daisy pickers, Willy Mayes Hayes…
The Workout: dips, planks, peoples chair, low slow flutters, box cutters, WW1, LBCs,..
Good workout and conversation with @Ausfart.
EGG-cellent workout
FNGs: None
Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.
The Workout:
Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)
Selected exercise from Easter basket (plastic eggs). Stacked exercises. Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press.
Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count
Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies
Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch.
Announcements: April Ab Challenge, Bottle Share coming up,
T-Claps (Recognition): No Regerts new to F3. Two posts in a row.
Prayer: PAX struggling to find work, struggling marriages, sibling with addiction.
Cinder Blocks are heavy
FNGs: None
Warm Up: SSH, GM, WMH, Arm Circles. The PAX did a great job reciting core values and F3 mission. No penalty burpees.
The Workout:
Grab a Cinder Block, Cusack for a bit. 10x Ground Pounder, 10x Rows. Cusack. Did 3 rounds.
Curls and Triceps as we walked to bathroom building w blocks.
Dora : 100 Merkins, 200 Squats, 300 LBC (single count). Partner farmer carry both cinder blocks 50M and back.
return blocks.
Mary : Stretches and circle of ab exercises called out by each PAX. Final set of Good Mornings.
Announcements: Trash pick up today 9AM Walmart FV. My Way anniversary party today 5:30PM My Way in Holly Springs
T-Claps (Recognition):
Prayer: Motor Boatin’s sister to ER last night . Uncertain. All PAX dealing with injuries and illness.
Cold cold morning at Ground Pounder
FNGs: None
Warm Up: Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins
The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, people’s chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Time’s up so brought it back to COT.
Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ.
12 Days of Christmas
FNGs: None
Warm Up: SSH, GM, Arm Circles, Claps, Frankenstein.
The Workout:
Each PAX led one exercise in 12 days of Christmas fashion.
With Rocks
- Ground Pounder single count
- Lunges w twist in cadence
- Wonder Bras in cadence
- Rows in cadence
- Overhead triceps in cadence
- Big boy sit ups – single count
- Chest press in cadence
- Skull crushers in cadence
- American Hammer cadence
- Thrusters in cadence
- Curls in cadence
- Slow Squats in cadence
Finisher: Each exercise above Tabata: 30:10
Mary: Stretches
Prayer: Those looking for work.
Football! YOU BET!
FNGs: None
Warm-up: Planted flag after rolling up facing 8 PAX ready to go! Willy Mays Hayes, OH Claps, Seal Claps, Sir Fazios, Static Stretching with nice mumblechatter
Thang: Mosey with football lateraling all the way, Ho-Ho-Ho! and picked up a medium rock. Stubbs was funny and grabbed an XL. Bastard. (JK) Circled up for the following exercises with rocks in cadence rotating one spot to the left: Curls for the girls, Rutrows (when I came to the XL rock), bus drivers, ground pounders, squats, slap the rock, OH press…Singles with tricep extension. On your six for six inches, nipplers and chest press. Return rocks.
Mosey to various fields until we found a flat area on the pitch. Ran routes for points. Those PAX not throwing or catching conducted LBCs, Squats, Imperial Walkers, etc. Competiion moved to 4 PAX playing football, QB, WR, Stationary defense doing SSH in front of QB and a Defender. Rotated through all positions. Lined up again for drop kicks/punts. One PAX ran after the kicked ball while remaining PAX did exercises. Moved into a 4 v 4 with GUMP being center/referee/cheerleader, Lots of nice throws and catches. Checked some PAX for stick -em. Mosey back to parking lot for Mary.
Mary: static stretches in a circle. Some PAX got friendlier than others. Something about a recent hike/tush play. Lots of laughs for sure. Each PAX shared a rose and a thorn.
Q forgot to do name-a-rama. Blame his age. YHC took us out. Lots of Prayers for Family, Jobs, Surgeries
2nd F at Thanks a Latte.
Honored to lead. – Dauber
