FNGs: none
Warm Up: popeye punches, WMH, IW, HB, arm circles
The Workout:
Part 1 (3 sets of the following)
Copenhagens L&R
Squat Hold calf raises
Part 2 (4 corners)
Breakdancers
Sumo squats
Mike Tyson
Balls to the Wall
Mary: around the world Announcements: @yogurt 60th bday Q is tomorrow (Tuesday)
Prayer: @frams father-in-law, @Rico’s friend lost his mom
Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings
The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy.
Round 1:
100 Weighted Squats
80 Side Straddle Hops
60 Rut Rohs
40 Freddy Mercurys
20 Bicep Curls
10 Burpees
Run around the tennis court
Round 2
100 Side Straddle Hops
80 weighted Lunges
60 Close Grip Bench press
40 Hello Dollys
20 Tricep Extensions
10 Inch Worm Burpees
Run around the tennis court
Round 3
100 Mountain Climbers
80 Up and Over your Rock jumps
60 Merkins
40 Plank Jacks
20 Dips
10 Broad Jump Burpees
Mary: (None, No Time)
Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your Q
Prayer: Banana Seat- Prayers for friends who have lost family members
X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path
Breach- continued prayers for my Aunt, she is doing better but has a ways to go
FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.
Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out. Thank you. 5 burpee penalty for us leaving Ponzi behind. Good mornings, SSH, Frankenstiens and SFAC.
The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo. Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother! Carry all the stuff back to the top. Mosey down to the bottom, 10 Absolutions OYO. Jog, Sprint, Jog, Sprint back to the top.
Mary: 50 I/C leg lifts of various heights and speeds. 10 meat gazers for the new guys. To make it weird.
Announcements: Memorial Day Murph
T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active.
Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law.
FNGs: Notta
Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP tardiness. Covered 2 technical components of exercise. Thanks for the practice Flipphone.
The Workout:
1. Sumo Squat: (deep squat, toes at 45, focus on leg raise) I/C. 2. Windmill: (straight arms, slow tension stretch, push hips forward) 3. BTTW: (parallel to wall with chest, flex feet, shoulder shrug, no hip sag) This is about the time it started to rain. We covered Mission and Core Values here. The first HIM to DM me the word Sumo gets a tall boy of their choice on me. Except Dumbo he won last time. 4. Shoulder taps: (shoulders parallel, minimal rocking, feet close together) IC to 30 this hurt. 5.
Mary: Bird dog: (angles, height and core contract) Popeye first time.
Announcements: Road Clean up and why Backblasts are important.
T-Claps (Recognition):
Prayer: Flip family friend loss, Buffalo son finding a job, Popeyes daughter.
FNGs: Welcome Hardhat! Named because a TBI in high-school and that he works in construction project management.
Warm Up: Side-straddle hops, daisy pickers, and a few stretches while the F3 Mission Statement, Core Values, and the FNG disclaimer was recited. (Penalty burpees were assessed when the initially called upon PAX hesitated when asked to recite the mission statement)
The Workout:
Round one consisted of partnering up for a core themed DORA consisting of Absolutions x100, Plank Jacks x200, and LBCs x300 with the alternate partner running 100ish meters then swapping out.
Round two was a BLIMPS blitz with the PAX lining up on one side of the tennis courts and completing ascending reps of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats then sprinting to the opposite side of the tennis court and repeating with an additional rep. Ascended through 7 sets.
Mary: Low-slow flutter and hello dolly
Prayer: PAX that are traveling and friends/family of PAX that are ill or going through challenging times.
FNGs:None
Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.
The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.
Mary: No time
Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations
T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken
FNGs: None
Warm Up: SSH, SFAC
The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge Walk down ramp, repeat BC/CB on stairs.
Mary: Scissors IC for 2 min
Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2,
T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.
Prayer: BS mom recovering ,FRAM patience/Humbled at work.
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: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,
The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.
Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.
Prayer: patience and support for families and pray for health issues.
FNGs: None
T-Claps: Flip Phone and Gump (5 workouts)
Warm-up: SSH, Good AM, etc
Workout: See binky ; Very little rest HIIT
COT: Family members who are ill; PAX looking for work. YHC took us out.
Honored to lead on my 56th birthday. Apologies for the commercials while listening to Pandora.
