FNGs: 2 now Rump and Goldfish
Warm Up:SSH, Good Mornings, windmills, Hillbillies
The Workout:partner Sandbag throw 50 yards while one partner does merkins
roll the dice for workout while one pax carries a 80pound sandbag
Mary:none
Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of
T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here
Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.
EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific
FNGs: Didn’t show, Debby scared them off?
Warm Up: Side-straddle hopps, shoulder taps, plank jacks,
The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round
Round 1, C1 5 burpees / C2 10 Murkins / C3 15 LBCs / C4 20 squats.
Round 2, C1 5 burpees / C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats.
Round 3, C1 5 burpees, 10 Murkins / C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats.
Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/ C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats.
Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats
Mary: LBCs, Low-slow flutter, Have a nice day
Announcements: Shooting Blanks has some generators for sale
T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.
Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm
FNGs: none 🙁
Warm Up: SSH, Good Mornings, 5 penalty burpees, Imperial Walkers, Hillbillies, Willie Mays Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: We moseyed over to the rock pile to get some medium rocks. Headlights came down the drive, 5 more penalty burpees.
Today’s workout was a tabata-style circuit. 3 stations, 2 minutes on and half a minute of rest. We did 4 rounds. The stations consisted of the following:
Station 1
– 20 Jump Squats
– 10 Merkins
– AMRAP Burpees
Station 2
– 20 Reverse Goblet Lunges
– 10 Supine Bodyweight Rows
– AMRAP “Kettlebell” Swings
Station 3
– 20 Step-Ups
– 10 Overhead Press
– AMRAP Box Jumps
We returned our rocks and circled up at the flags.
Mary: LBCs and Homer-to-Marge was all we had time for.
Announcements:
– Suicide Prevention Class
– Bottle Share
– Core Challenge
Prayer: Thanks for new jobs, Jill and Scott’s families for their losses, Downrange’s wife, other’s who are injured
We gathered for parking lot coffee afterwards.
FNGs: Nope, also no sign of the legendary Dick Root…
Warm Up:
Mosey from flag to corner of lot, circle up
SSH x 25 IC
Good mornings x 10 IC
Sir Fazio Arm Circles x 10 IC F/R
Seal Claps x 10 IC
Willie Mays Hays x 10 IC
Moroccan Night Clubs x 10 IC
The Workout:
THANG 1:
PAX moseyed to far end of lot to the dead end area. PAX partnered up and completed a partner DORA consisting of 100 Merkins, 200 Squats, and 300 LBC. Partner 1 completed exercises while Partner 2 ran to the flag and back, switch it up until done. Strong work by all PAX here picking up the 6/finishing together.
THANG 2:
Mosey to side wall of the church, where we did two rounds of people’s chair and chillcutt plank holds. The first round we did 10 count each PAX, 2nd round we did 20 count each PAX thanks to some poorly timed jokes from Hasselhoff and Downrange – bet they won’t do that again. 🙂
THANG 3:
PAX moseyed back to area where we completed our warmup. We completed a round of Guantanamo (PAX lay down side by side, all raise legs to 30 degrees, PAX at the end of the line gets up and goes down the line pushing down the other PAXs feet while they attempt to not let their heels hit the ground).
YHC then tried to call something that I’ve never done before and probably isn’t in the F3 exicon. I had the PAX flip over into standard plank, and much like Guantanamo, I had the PAX at the end of the line to down the line and try to push down on each PAX back while they maintained plank. After a few PAX went down the line, Best in Show made a suggestion to stop before we hurt someone’s back…that was definitely the right call so we switched to having the PAX at the end of the line slap hands with the PAX doing planks as they ran by. Think 1996 Bulls theme music here…so if I had to name that revised exercise, I’d call it “Sirius” named after the Bulls theme song. If you’ve never heard it or have no idea what I’m talking about, watch this – https://www.youtube.com/watch?v=6HYj-uV9NGc
Mary: Popcorn including Boxcutters, Heel Taps, Low Slow Flutter, Dying Cockroach, WW1, Freddie Mercury, Homer to Marge, Pickle Pounders, and a little stretching.
Announcements:
T-Claps (Recognition):
PAX going after 5 packs this week including Pumpkin Spice and YHC. Even our visitor Bo Peep from F3 Cherokee is 4 for 4 this week and looking to get out before he leaves town tomorrow. What’s your excuse?
Prayer:
Best In Show’s friend Starla who is dealing with a falling syndrome and getting lots of concussions, my friend Trent’s mother in law Linda who was just diagnosed with Leukemia, PAX dealing with job issues/loss/stress of their own or in some cases Ms or family members. Praise for successful carpal tunnel surgery for my dad yesterday.
YHC took us out. Make it a great day, guys!