Tag Archive for: DownRange

Partner Counting Practice

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FNGs: None

Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles

The Thang:

Partner Pyramid

  • Partners alternate working and resting
  • Reps increase by one rep each turn you have (1,2,3,…)
    • Ex- one rep for pax A, then one for pax B. Two for pax A, then two for pax B…
  • At halfway point start counting back down (…3,2,1)- goal is to get back to zero before time ends
  • Five total minutes per exercise

Exercises:

  • Burpees
  • Ground pounders
  • Tennis Court Suicides
  • Jump Lunges
  • Carolina dry docks
  • Thrusters

Mary: we did some stretching, the core challenge should be filling your mary tank. 

Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert

Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom. 

AGS

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FNGs: none

Warm Up: some leg swings and jokes

The Workout: 4 miles EC. 4 miles  3Alarm and YHC, others ran much faster and much more  

Announcements: Vertical Horizon at Ting 5/9/26

T-Claps (Recognition): 3Alarm and his dad for getting up early and getting to AGS early 

Sitting by the Toilet

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6 PAX joined the virgin YHC for some running and other exercises at various corners along the parking lot route…and more importantly, ending it all with stretching. 3 PAX broke off for longer distances and rejoined for COT. 

U-Turn Fellowship, Fartleks, Citizenship

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Four runners for EC: Downrange, McNugget, Six-Inch, Moose

Four ruckers: Sprinkler, Subaru, Escobar, Lube

Warm up: SSH 25x, stretch OYO

ME: Standard route.

Challenge: Fartleks – Planned for 1 mile warmup, followed by 3 minutes FAST and 1 minute SLOW, but decided to do distance instead. 1 mile warm-up, 0.5 ON and 0.5 OFF. Fumunga joined for all of these. Six-inch and Moose ran at their usual fast pace. McNugget and Downrange for a steady run.

COT 7 am.

Announcements: Need a Q for 3-Alarm this coming week.

Prayers: Escobar’s wife undergoing chemotherapy, Fumunga’s dad recovering from knee surgery. Moose took us out in prayer.

Photo: Yogurt and iPhone 8 on the group selfie with the flag.

Second F: Focused on Fumunga’s passport photo and Moose quizzed us on the U.S. citizenship test.

Have a great day!

Yogurt out

Monkey Humpers and Bear Squares

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FNGs: n/a Warm Up: Mosey to various benches in the neighborhood for step-ups, dips and irkins.
The Workout:

Five PAX made it happen calmly while enjoying rock music.
Warm up required crossing the street and the HIM encouraged passing traffic with Monkey Humpers while waiting for the green light.
We made good use of stray cones with bear squares, paired with balls to the wall. 2 bear squares, burpee broad jumps to the wall, balls to the wall while waiting for the 6. Then repeat.
There was also a circle of squats, each PAX called led count of squat style exercise, recovery mosey, then circle of Merkins where each PAX led a count of merkin style exercise.

7s of Monkey Humpers / Carolina Drydocks with backwards mosey to strength the knees between

Mary: Popcorn Mary Announcements: Paint the fence at Sugg Farm T-Claps (Recognition): n/a

Prayer: Friend (Brian) with cancer diagnostic and hopefully a simple procedure, Shooting Blanks’ daughter, Downrange’s family traveling, BnB’s renovations

9 MEN vs Hurriane Debby

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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

6 years is a long time but not that long

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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

“Shouldn’t we have yoga mats for this?

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FNGs: None

Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C.  Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.

 The Workout:

Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each.  Rinse and repeat until all PAX hold plank.

Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10.  Rinse and repeat with lunge/squat and WMH variations until all ropes are done. 

Thang 3: BTTW modified Jack Webbs.  BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.  

Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot.  Sorry, Lord. 

Announcements: Painting, Man night, Moving Downrange. 

T-Claps (Recognition): Prayer:  Pikachu’s M. Travels, Health, Gratitude unspoken.  YHC took us out. 

Sciatica is my wife’s name!

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FNGs: None (5 PaX split off and Rucked) 

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows. 

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock.  Two lines for parking lot Indian runs.  The man at the back did a burpee (Stack’em)  and ran to the front while PAX did an exercise.  I/C Exercise when meeting in the middle.  (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock.  Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form. 

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer:  Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out. 

hashtagbakedgoods?

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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.