FNGs: none
Warm Up:fists bump
The Workout: Rucked 3 miles
Announcements:Good to get back out to The Gloom (Choppa)
Prayer:for the PAX that are battling anything to know they aren’t alone. Lube’s son freind Alexander going throught stuff with his dad.
FNGs: none
Warm Up: Good Mornings, SSH, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Overhead Claps, Seal Claps
The Workout: YHC has been absent for too long and is finally crawling out of his cave. Nothing like a good Q to shake off the rust.
Main event saw us take a trip around the ball fields, stopping at each intersection for a round of 7s.
After that, we stopped by the picnic shelter for a quick round of Urkins / Durkins / Dips.
Mary: popcorn Mary followed by some stretching
Announcements: 3rd F opportunities for fence painting and Holly Fest
T-Claps (Recognition): Skittles for making it back out after being on IL.
Prayer: Six Inch’s child’s friend, who is having surgery
FNGs: none
Warm Up:
The Workout:
Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.
Mary:
KB American Hammer
KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.
KB Deadbug (Left)
KB Plank Pull-Through
Pickle Pounders
Mountain climbers
LBCs
WW3s
Announcements: none
T-Claps (Recognition): none
Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues
FNGs: none
Warm Up: SSH, pogo jumps, IW, Hillbilly, GM, hamstring scoops
The Workout:
Part 1: 3 sets of the following
Copenhagens 10x R&L
Bulgarian split squats 10x R&L
Part 2: suicide stack-em’s
A) breakdancers
B) squat hold calve raises
C) Merkins
D) ATG split squats
Mary:
Bear plank shoulder taps, Homer-to-marge, WWI, side plank hip dips
5 minutes of stretching
Announcements: none
T-Claps (Recognition): none
Prayer: @gamecock job interview. @Finkle traveling with a broken ankle.
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
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
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: We met Nate who was out for a walk. He may join us next week.
Warm Up: GM, WMH, SSH, Arm Circles, Michael Phelps
The Workout: With Kettlebell, took a lap around the soccer field on the trail stopping every 50 Meters for an exercise. During mosey conducted one of Cusack, curls, triceps, farmer carry (R&L), murder bunnies or lunge with KB pass through. Exercises: 10x wonder bra; 10x Renegade Row (R&L); 10x booby-d-booby-d. 10x pullover; 10x wonder bra
At Amphitheater: 2 rounds
10x Single Arm Row (R&L); 10x SL Bulgarian Squat (R&L) 10x booby-d-boody-d; 10x pullover
At Large Picnic Shelter – Dora-esk (100 alternating merkins on the bell; 100 Squat/Curl/OH Press; 100 KB swings w high pull) while partner ran to the playground and 5 pull-ups/inverted rows. Time ran out. Most PAX got about 50-60 reps into each exercise.
Rows, Pullovers & Pull-Ups: Good BACK BLASTER workout.
Mary: Mosey to the Flag; farmers carry, curls, triceps w KB.
Announcements: Check slack for 3rd F opportunities coming up; 9/11, Unity in the Community, Soup-tacular, others; Sign Up Meal Train for Cancun & his family.
Prayer: For those grieving loss: Catfish coworker passed away; Deadbolt’s brother passed away; Cancun’s M’s surgery.
FNGs: None
3 Bootcampers; 2 Ruckers
Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH
The Workout:
#1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, Triceps, Rows, OH Press
#2 : 5 count each exercise. PAX chose exercise that began with their name. We built as we went going through first, middle and last name since we only had 3 PAX.
Exercises: American Hammer Anthony, Bolt 45 (15) Bob (Robert), Halo Hageman, Eric to Marge, Peoples’ Chair Horacio, No (Low) Slow Flutter Neimann, Smurf Jack Jeff, Tricep Thomas, Dip Dudley
#3 Finished with a round of curls, triceps, rows , press w coupon
Mary: Return coupons, GM, Forward Fold
Announcements: Help Dauber’s son move this Saturday.
Prayer: Love and Lead well today men.
So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!
FNGs: none
Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey
The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.
Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters
Announcements:
T-Claps (Recognition): The PAX of F3!!!
Prayer: Emeril knee surgery, Gillette colleague that was killed