U Turn BB
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
Posts
F3 Sheepdog 7/13/18
Pax of 7 this morning.
Warmup
Light warm up lap
Loosen up; head to toe
Fozio Arm Circles
Michael Phelps
Side straddle hop
Merkins
Step ups w/ high knees
Dips
The Thang
2 punch combo
Front kick
Military merkins
Basic outside block
Lunges & Derkins
Wrist locks
Mary
Low slow flutter
COT
Count and Name o Rama
Announcementst
Thought: Finding balance… PAX where challenge this week to create a list of everything that they do for work and everything they do for personal. Allocate time to each item. Is your life in balance? If not what will you do to address that. Be careful that your family is not getting the leftovers.
Prayers
Resurrection of Kenny’s Grave
Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot
Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper
Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total
Cone work in baseball field – two groups (3 rounds each)
-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start
-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.
Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)
(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5
Build-a-bear x5
Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10
Verse of day
1 John 4:20-21
Love our brothers and take time to check on each other before running off after each workout
COT 17 PAX
Announcements- CSUAP in Greenville, Fun Friday filled with F3 options
Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs
YHC took us out in prayer.
Loved it. Great work. Lots of positive words on form.
BS out!
Happy Birthday Midget
PAX of 26 at Nutcracker to celebrate M4L’s birthday
@Pikachu, @Moby, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @187, @Crosby, @WebEx, @Skidmark, @Pablo, @Breach, @Liquid Force, @Double D, @Sauve, @Da Business, @Flanigan, @Sting, @Yogurt, @Yoda, @Banana Seat, FNG’s @Wickety Wickety Whack, @Lock-in
Jog on warmup – x11 Merkins, x11 Burpees, x22 SSH, x11 Imperial Walkers, x11 Hillbillies, x11 Good Mornings
The Workout:
Partner up.
5 Burpees then both partners walk the poles of the ramp. 5 Merkins. Run back around to the start
5 Burpees then both partners bear crawl up the ramp. 5 Merkins. Run back around to the start
5 Burpees then both partners crawl bear up the ramp. 5 Merkins. Run back around to the start
5 Burpees then partner wheelbarrows up the ramp. 5 Merkins. Run back around to the start
Bottom of the hill 1 squat. Run to top of the hill and perform 7 Merkins.
Back to bottom. Run back to Nutcracker. Along the way variety of core exercises done.
COT
Ruck Friday night. ~14 miles. See Midget for details.
Thursday – Kenny’s Grave starting back up. Banana Seat has the Q
Buy a happy meal for M4L’s bday. Give it to someone in need
PRAYERS:
Yoda took us out
That Means Running
BackBlast Disney, July 5, 2018
PAX of 15 posted for my (Yogurt’s) second Q:
After the thorough beatdown of the July 4 (1776) convergence, I wanted to mix in some cardio—and that means running!
Run to small parking lot
Warmups:
– Side straddle hops, windmills, Fozzy arm circles, standard Merkins
– Run to high school football practice field
The Thang:
– Suicides to mini American flags posted at 10, 20, 30, 40, 50 yards
– 4 sets of 21 together in cadence:
o hand-release Merkins, spider mans, shoulder taps, plank jacks—50 yard runs b/w sets
Suicides OYO to flags posted at 50, 40, 30, 20, 10 yards
Partner carry to 30 yard flag, switch, return
Downward dog
Run to benches
– Count off 1s, 2s
– Half do 21 dips, half do 21 Jack Webbs (thanks to Banana Seat and Slide Rule for leading the counts!)
– Michael Phelps on recovery
Run to concrete steps down from greenway
– Same count of 1s, 2s
– Half start at bottom for 10 burpees
– Half start at top for 10 Turkish get ups
Run to artificial turf fields
Mary:
– Circle up for yoga – Warrior 1, Warrior 2, Triangle pose
COT:
Announcements – Banana Seat is resurrecting AO Kenny’s Grave—with a focus on agility and form. Every Thursday 5:30 am South Park, FV, starting Thursday, July 12.
Welcome FNG “Prime time” (after Deion Sanders), local football talent playing safety in college. Hmmm, these FNGs are getting pretty cool names! Hoping that these young, local talents will keep coming out and continue to grow with F3. We should all be FREED TO LEAD, regardless of age!
Pilgrim Rock
Bernie did a Slight Variation to a Pilgrim workout…
Warmup: SSH, Good mornings, Mountain Climbers
Main Workout: 4 Stations
1- Burpees, Curls, Jack Web, Homer to Marge
2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges
3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters
4-Plank, hollow hold, Mountain Climbers, Russian Hammers
Mary: Abs blast
Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.
Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling
Backblast thingamajig
QIC: Sliderule
FNG in attendance, so disclaimer was given, prompt start at 5:45
Warm Up
Reverse Indian Run w/ Burpees to start. We’ve done this several times at Cletus. Apparently Brony and Peak Week never managed to attend when it happened, though. Therefore, there was much mumble chatter and complaining. The exercise itself is straightforward. Pax runs in a line, front man sprints to back. When he reaches the back, he calls “DOWN” and entire Pax drops for a burpee. Repeat. Apparently, this extended beyond the capabilities of some of our veteran pax.
So, Audible ⅔ of the way around the soccer fields to do:
Fence work: 10 Derkins on each rung alternating with 10 count BTTW or People’s Chair.
Partner Carry back to parking lot (~ 80 yards), then switch partners to fence across street
Thang Pt 1
Typewriter on the wooden fence, alternating height, derkins, side to side.
Thang Pt 2
11’s on the hill. 10x Burpees at the bottom, run up the hill backwards, 1x Derkin at the top. Go until Lucky Charms finished. I think I made it to 4 burpees. This was the pinnacle of “You vs. You”. Lucky lapped me (and pretty much everyone else) before I made it up the hill twice.
Bear Crawl the parking lot back to the gate. Speedsters went to go get a “curling rock” and meet us at the playground. Slower guys did an Indian Run the long way around the soccer fields.
Thang Pt 3
Split into groups of 4 for 3 rounds of the following:
Pax 1: AMRAP pullups
Pax 2: AMRAP curls
Pax 3: AMRAP triceps extensions
Pax 4 (timer): 10x merkins
Rotate through the exercises 3x each.
Some guys return the rocks, others head to tennis courts. First ones to the courts do wheelbarrows & everyone bear crawls in the six.
Mary:
Freddy Mercury, 10x forward, 10x backward. 6 inch / 45 degree / 6 inch leg hold.
COT
Our Six in COT was Crosby. Dude came out this winter for the first time and got named for his love of the Capitals (was rocking a Caps sweatshirt). He quickly got his comeuppance with them winning the Cup this year, much to the chagrin of a half dozen Pens fans who named him. After attending 1x/week for a couple months, Crosby has been killing it lately and even attended the pre-Cletus Murph. It’s awesome to see him get involved and invite his friends. Might be time for him to step up and Q soon! We’re better because you’re here, Crosby, keep it up, dude!!!
Announcements
1776 Workout July 4th @ Disney. Ugh.
Ongoing prayers for Crab Legs
It’s a Long Road Ahead
So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.
Warm Up:
Jog around the tennis court
15 Side Straddle Hop
15 Hillbillies
15 Imperial Walkers
10 Fozzy Arm Circles Regular
10 Fozzy Arm Circles Reverse
10 Good Mornings
10 Copperhead Squat
The Thang: Ten station workout all the way down the Possum Trot road
Station 1 Burpee x 10
Station 2 Rock Curls x 20
Station 3 Merkins x 15
Station 4 American Hammer with Rocks x 20
Station 5 Bobby Hurley x 20
Station 6 World War II x 20
Station 7 Plank Jacks x 20
Station 8 Morning Wood 10 Left / 10 Right
Station 9 Mountain Climbers x 20
Station 10 Monkey Humpers x 20
Sprint Back to the start (Station 1)
THANG ROUND 2 with adding 5 more reps to each station
No Man was left behind!!!!! Everyone picked up the six!
THE WALL
10 Donkey Kicks
15 count – People’s Chair arms out
10 count – Balls to Wall
15 count – People’s Chair arms up
Mary:
20 LBCs (I know we only had time for 1)
COT:
Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.
Nutcracker
Pax of 22 for NutCracker
Warmup
Jog around the parking lot and circle up for 22 rep of exercises (Imperial Walkers, Merkins, LBC’s)
Medicine ball Indian run to the industrial park, Man in front throws the med ball over his head to the pax member behind him. If the Medball hits the deck entire pax does 1o merkins.
At the industrial area, partner up size did not matter, Partner 1 would peter parker merkins up in the incline to the power transformer. Partner 2 would sprint to the transformer and back. repeat until the partners reach the transformer.
At the top of the incline, pax would perform a round of ab exercises in 22 rep count (WWII’s, Low Slo Fludder, Pickle Pounders) On the move over to the railings. Bear crawl plank hold down the railings to the end.
On the move back to the school, Trunk twist with Medball to the pax member behind you. The last man in line sprits to the front on of the line and we repeat. If the Medball hits the deck, pax performed 10 merkins.
Circle back up at front of the school for one last round of 22 merkins.
Ended in prayer, to go out and be a positive influence in whatever way the means.
Ultimate-Disney
22 posted for some magical ultimate frisbee at Disney on Thursday.
Pax: Crab Legs, Dawg Pound, Emril, Blue Hen, Yogurt, Deadbolt, Brony, Chips, Liquid Force, Crosby, Slide Rule, Pablo, 187, Roger Roger, Doc, The Natural, Magic Band, Texas Ranger, Skidmark, Lipton, Lab Rat and Breach.
Warmup jog around the soccer field circle up for some merkins, partner up for a quick partner carry to the goal box and back. Partners split and we go into two teams Shirts/Skins.
Ultimate across the field, every time the frisbee hits the deck entire pax does a merkin. The team that gets scored on has to do 10 merkins.
1/2 time popcorn Mary (LBC’s WWII’s Mountian Climbers Low Slow Fludder)
2nd verse same as first.
COT-Message was to continue to be a positive influence as we go out into the world.
Prayers for Banana seat as his test results were coming back that day, continued prayers for crab legs