FNGs: None but we have a new shovel flag
Warm Up: Mosey to the dry spot
The Workout: Various Yogo poses that sucked.
Mary: Plank hold, Side Plank Hold, Reach outs and ups.
Announcements: Check Slack
T-Claps (Recognition): none
Prayer: 11 yr old girl that passed, Ricco daughter sick, unspoken.
FNGs:None
Warm Up: Waited for Soft Serve and we decided to Queish by committee when he didn’t show. Popcorned around two WU exercises each.
The Workout: Pick two exercises that suck using the honor system and we went around the horn. A couple of times until we were done.
Mary:
Announcements: Marathon, Race the Sun, Saturday convergence
T-Claps (Recognition):
Prayer: Sickness, Injured Pax, unspoken.
7 PAX and 1 HC no show for Prison Yard. Today’s goal was 3 sets of 11’s. Little did I know we would only get started on the 2nd round before time expired. YHC planted the flag and off we go at 0530.
Warm up
Good mornings x11
SSH’s x11
Arm circles x11
Seal claps x11
Overhead claps x11
Squats x11
Mosey to opposite side of clubhouse
11’s with partner wheelbarrows (take turns)
WWI’s on one end and burpees on the other. 3 dirkens at half way cone while in wheelbarrow position.
– Roughly 40 yds from end to end with a cone in the middle
(Modify to lunge walk after 5 rds each due to difficulty)
11’s with crab walk
Reverse LBC IC & Turkish getups with 3x IC crab cakes was the plan. We ended up doing half the distance with getups on one end and crab cakes on the other. Only made it 2 or 3 passes before time was up.
We finished up with a mosey around the clubhouse and back to the flag just past 45 mins.
Strong work to those who posted for this one. Cancun had to hit the showers early to practice soap dropping. Hopefully we will finish this one up the next time YHC has the Q at the Yard.
BS Out!
FNGs: None
Warm Up: arm Circles, GM, WMH, SSH.
The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.
Mary: each PAX selected an an exercise 10 count or in cadence
Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard
Prayer: Stub’s dad’s best friend passed away.
FNGs: None
Warm Up: SSH, GM, WMH, Arm Circles. The PAX did a great job reciting core values and F3 mission. No penalty burpees.
The Workout:
Grab a Cinder Block, Cusack for a bit. 10x Ground Pounder, 10x Rows. Cusack. Did 3 rounds.
Curls and Triceps as we walked to bathroom building w blocks.
Dora : 100 Merkins, 200 Squats, 300 LBC (single count). Partner farmer carry both cinder blocks 50M and back.
return blocks.
Mary : Stretches and circle of ab exercises called out by each PAX. Final set of Good Mornings.
Announcements: Trash pick up today 9AM Walmart FV. My Way anniversary party today 5:30PM My Way in Holly Springs
T-Claps (Recognition):
Prayer: Motor Boatin’s sister to ER last night . Uncertain. All PAX dealing with injuries and illness.
7 PAx took to the yard for an all-body weight Tabata-style workout.
Fram, Banana Seat, Flip Phone, Sunshine, Stove Pipe, and Abacus the OG. Breach was on the Q.
Warmup,
A short mosey around the parking with some stops to enjoy 22 counts of Frkesteins, Side Straddle Hops, Calf Raises and Peoples Chair Seal Claps
Workout
7 exercises x 4 Rounds. Each exercise was for 60 seconds with 20 sec of rest repeated 4 times.
Burpees
Prisoner Squats
Apollo Ohons (Skaters)
Reverse Lunges
Mountain Climbers
Low Slow Flutter
Peter Parkers
Ended with 2 mins of stretching
Announcements:
Road clean up project this Sat with the Travis Manion Foundation at 9 am.
Prayers:
Banana Seats neighbors, lost loved ones recently.
COT
8 PAX out for a moist 65 degree gloomy morning. Couple of missed HC’s but still a couple new faces. We started with a Sally song and ended with a Sally song.
Mosey down to circle for warm up while listening to Long Tall Sally
GM
Air squared
Imperial squat walkers
Mtn climbers
Merkins
Track – Indian run w/ exercises every 200M
1. Ranger Merkin toe tap – go down for a push up then come up and touch opposite foot x10 IC
2. Deep Squats x20
3. Merkin and up like a burpee but keep hands down and the back out x10 IC
4. Shoulder taps x20
2 laps
Ramp
Crawl bear up ramp
At top grab some short wall
Irkins, box jumps, dirkens x15 each
Mosey to stairs
Calf raises on each step x5 (16 sets)
Grab tall wall
Wall sits 10 count each PAX
BTTW 10 ct each
Mosey to bball court
Broad jump burpee across bball court
10x Turkish getups
Broad jump burpee back
Indian run back to flag
Mary
Sally (Moby)
Side dips
Stretching
FNGs: Wild Bill – Coverstory FIL
Warm Up: SSH, Windmills, Seal Claps, Overhead Claps
The Workout:
Thang #1:
PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.
Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.
Intermission:
7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total
Thang #2:
Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1
Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach
Finisher:
12 reps of pull through merkins, 12 reps of Halos
10 reps + 10 reps
8,8,6,6,4,4,2,2 – Have a nice day!
Mary: Naaa
Announcements: nope
T-Claps (Recognition): nope
Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.
Warm up lap around fields
Good mornings
Smurf jacks
Sir fozio
Mtn climbers
Merkins
Grab cinder blocks
Take them to turf fields Cusack style
Murder bunnies with wonder bras built in for 50Yds
Colt 45’s
Murder bunny with diamond merkins back 50Yds
Bolt 45’s
Mosey down and back
Block swings x15
Dips on block x20 IC
Sprint field then lunge walk back
Cinderblock squat leg lifts x20 (squat down onto block and lift legs then back up)
Rocky toe taps x20 IC
Mary on turf decline
American Hammers
WWIs
Freddy Mercury’s
Dying Cockroach
Pretzel’s
Strong work today by all PAX. Definitely one for the books.
BS Out!
FNGs: None
Warm Up: What is the mission statement of F3? SSH, Frankenstein, SFAC, Mosey, Hillbillies, Imperial walkers, Good Mornings, mosey
The Workout: Each Pax grabs 2 rocks one heavy and one medium. Reps 15-20 with the medium rock, followed by 8-12 with the heavy. (or really whatever you could do and maintain form)
Exercises:
Set 1: Overhead press, Rut Rows, Single arm press.
Set 2: Squats, Deadlift, Calf Raises, American Hammer (medium rock), Midget Cookie Pouch (but keep rock above your face and curl up to the sky) Toe touches 3 touches 1 rep, went to 10
Set 3: Bench press, Curls for gurls, Tricep Ext.
Set 4: Ground Pounder Squat Press, Squirrel Squats
Mary: Stretched and took inventory
Announcements: Mission moving (sat) Road Clean up. Check Slack
T-Claps (Recognition):
Prayer: All unspoken.