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PT Throwback

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For the third day in a row, YHC was at the helm. EC was skipped due to some fatigue. Rolled up with 4 mins to spare for some mumble chatter. Nine pax were ready to do some work. I wanted to relive some old school workouts at PT so that’s what we did. Everyone survived but not without some moaning and groaning. Heck I think I ever moaned some from my stupid ideas.

Warm up
Follow the leader into the tennis courts for some agility on the lines then circle up.
Smurf jacks x20
1 burpee
Windmills x10
2 burpees
Slaloms x15
3 burpees
Michael Phelps x10
4 burpees

Partner up similar size
Using the four tennis courts across:
Wheelbarrows across 2 courts with 10 dirkins at the end of each court
Switch partners
Partner carry with 5 squats middle and end
Switch and go back
Wheelbarrow across all 4 courts
Switch and go back
Broad jump burpee across all 4

Indian run down to bottom of road then back up to concession stand hill
11’s monkey humpers & diamond merkins
back peddle to top, reg down
Indian run back to courts

Suicides at end of each court

Mary
Dying cockroach
Pretzels
Boat canoes
Heels to heaven

We ended with a circle of trust and FedEx took us out.
If you see a problem within F3, confront the situation and try to help. Don’t be a bystander. We can all be better together.

BS out!

Tennis at the trot

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FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise.  Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises.  Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls.  Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis.  Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty.  Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

Billy Madison Visits To Be Determined

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EC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt

FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience..  Thanks for bringing  him out Fonzie.

YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom.  Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.

Warm Up:

A quick mosey to the center of the ball diamonds and then circled up for:

  • Good Morning x 12
  • Windmills x 12
  • Frankenstein x 12
  • Spinal Rotations x 12

We then took another quick mosey to the parking lot east of the soccer fields for the main event.

The Workout:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.

First Grade

  • Star Jumps x 12

Second Grade

  • Star Jumps x 12
  • Sumo Squats x 12

Third Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12

Fourth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12

Fifth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12

Sixth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12

Seventh Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12

Eighth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12

Ninth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12

Tenth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12

Eleventh Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12
  • Dying Cockroach x 12

Twelfth Grade

  • Star Jumps x 12
  • Sumo Squats x 12
  • Carolina Dry Docks x 12
  • Merkins x 12
  • Chilcutt Peter Parkers x 12
  • Chilly Jacks x 12
  • Mountain Climbers x 12
  • Pickle Pounders x 12
  • LBC x 12
  • Freddy Mercury x 12
  • Dying Cockroach x 12
  • WW II x 12

Mary:  We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.

Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.

T-Claps (Recognition):

Prayer: Unspoken. Sham Wow! Laettner

YHC took us out. Always an honor to lead.