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Simple but Affective

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PAX of 7 for a simple beat down of DORA and a Doug Out. Good to see some men from 12 Oaks knows how to get to South Park.  Took a break from the agility this week to keep the legs recovering. The wind was starting to pick up slightly and it was 0530. Let’s do some work.

Warm Up:  Laps around the parking lot with some carioca, butt kickers and high knees.
Stretching
Imperial Squat Walkers x10 IC
Hillbillies x10 IC
Frankenstein’s x10 IC
Hand release merkins x15

The Workout:
Dora on the Hills with a twist
Partner up – YHC went solo
Backwards up the hill, 1 burpee at the top, run back down
100 – Shoulder tap merkins (left tap, right tap, down)
200 – Monkey Humpers
300 – American Hammers

The Doug Out
3 exercises, 3 rounds each
Australian Mtn Climbers x10 IC (counter)
Dips (AMRAP)
Double Whammy (AMRAP) – Just named this one
– Pull up with a knee crunch then back down

Mary:
Round the horn PAX calls an exercise
WWII’s
LSF
LBC’s
Box Cutters
Homer to Marge
V-up pulses
Windshield Wipers

Verse: Psalms 56:3
“Whenever I am afraid, I will trust in You.”
– With a large storm coming into our state, stay strong and lean on God for comfort. This applies to our walk in daily life of not being afraid of what lies ahead.

Announcements:
Torch Run 10K, HSHM, Check FB for Fri/Sat workout changes

Prayer:
Those in storms way, BS’s step-dad health issues, little Clay, Crab Legs

Great job this AM men.

BS Out!

Block Party

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Warm Up: Easy run down to concession stand area for several w/u exercises consisting of SSH, Cotton Pickers, Fozio Arms, Good Mornings, Squatted T-claps all IC.

The Workout: Return to main parking lot, retrieve cinder blocks from truck and make our way to end of tennis courts for line up. Series of exercises advancing blocks John Cusac or cradle carrying across all 4 courts to opposite end but stopping after each court for 1st series of uneven merkins, 2nd series of rut rows, 3rd series of overhead presses, 4th series of curls for the girls all called out by individual paxes for sets of 5/10 or 6/12 or ups. Drop blocks at far end hold plank for the six and then all sprint back to the start. Bear crawl across all 4 courts back to blocks and switch blocks. Rinsed and repeated x4 with duck walk next back to blocks next time. Recovered with BTW count of 20. Brought all 4 exercises together on last trip across all 4 courts back to blocks starting out with spider mans across 1st court followed by bear crawls, followed by duck walks, followed by crab walks. Ended session with 10 burpees OYO. Returned blocks to Double D’s truck.

Mary: 50 LBC’s, then YHC called out 3 pax who had been attending F3 less than 8 weeks to each lead us in an exercise. Cowboy/ 10 box cutters, Dumbo/ 10 low slow flutters, Messi/ 10 WWII’s – special shout out to Messi who’s only 11 years old!

Announcements: Pikachu’s 2 yr. anniversary tomorrow at Disney, Kenny’s Grave tomorrow.

COT: YHC shared scripture from Psalms 118:24 “This is the day the Lord has made; let us rejoice and be glad in it”.  In the midst of the storm, including Hurricane Florence on the way as well as the storms in our lives, can we still rejoice and be glad in it? Yes we can, because the Lord made this day and  tomorrow day and every day hear after for us. Time is our gift back to Him so in the midst of our storm look for ways to rejoice. Name-a-rama.

Prayer: Bubblewraps (Brad George) wife Kelli George in her early 40’s having double mastectomy due to breast cancer, Roger-Roger’s neighbors son Clay, Crablegs, H1N1 friends having marital issues, Banana Seat’s father-in-law waiting on MS test results. YHC took us out in prayer.

Silence of the #HIM

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Another humid morning in South Park. YHC was running behind just a tad. Got the toys set up on the b-ball court then drove over to the PAX. Still no 12-Oaks guys. Flag was planted, no FNG’s, let’s get it started (HA).

Warm Up:
Warm up lap around track
Over to b-ball court

Stretches
Slow Good mornings x10 IC
Slow Cotton pickers x10 IC (correct form, had to re-do a 5 count)
One legged balance count (switch) x10 IC
SSH x30 IC (slow to fast)

Ladders:
Agility drills (2 ladders) – Sprint to cone after ladder complete
hop both feet inside then both feet outside all the way down
Same drill but backwards
Hopping forward one foot in a box and one foot outside switching sides as you go down the ladder
Same drill but backwards
High knees going down sideways staying inside boxes while pumping arms, slide out to cones, back then sprint through. Both sides
5 hops then chop to end then sprint to cone, repeat on opposite side
Crossovers going down sideways (repeat opposite side)
Mtn climbers shuffling hands down the line (left then right, hands in each box, shuffle down)

Full Court Action:
Frog hop – down and back
Bear crawl down – Crawl bear back
Spider-Man Walk down
Burpee broad jump back

Crabs in a bucket – BTTW in a line, person at end bear crawls in front of line to other end then resumes BTTW. Each person went twice.

Mary:
Rosalitas x20IC
Out and ups x15IC
Twisting LBCs (slow to fast) x20IC
Sally (6 inch hold on “Bring Sally Down”)

Verse – The Value of a Friend
“Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4:9-10‬ ‭NKJV‬‬

Announcements:
BBR this weekend, 911 stair climb, Christmas Parade, Torch Run, HSHM Training started

Prayer:
Crab Legs, runners, Clay, wrangler travelers, Brexit’s wife, BS step dad diagnosed with MS

Great to have a group of men to push and be pushed to our limits during these workouts. Believe in yourself and the guy beside you when the workout gets tough. Support one another through all things in life. I’m humbled always to lead a workout. Quiet group today but silence means good work.

BS Out!

Full body beatdown at PT

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Warm Up: Follow me for a lap around the tennis courts and a lot of line work across the parking lot

circle up for side straddle hops, good mornings, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout: grab a big rock for lifting – no need for a flat one as we will not be pushing it across the parking lot (today anyway) and circle up

Full body beatdown using 1 minute intervals. Instructions were to max out reps each interval and then begin the next interval after about a 10 second recovery

round 1 Chest

merkins, press with rocks, wide merkins, press with rocks

jog around the parking lot

round 2 shoulders

shoulder press with rocks, Carolina dry docks,  bttw, ground pounders

jog around the parking lot

round 3 back

ruh rohs, Supermans w/back flex, ruh rohs, Supermans w/back flex

Jog around the parking lot

round 4 arms

curls for the girls, tricep extensions, curls for the girls (slow), diamond merkins

Jog around the parking lot

round 5 legs

weighted squats, split-lunge agility, weighted squats – return the rocks

Mary: circle up on the tennis courts and hold chill cut plank.  Once the six arrived alphabet soup was called to close
Announcements:Welcome FNG 2.0  Messi

BRR this weekend, csaup oct 20th, anyone available on Saturday to help Kid Cracker move his parents please let him know.
Prayer: thankful for f3 and the men involved, asked for help to be better men, husbands, fathers and sons

Ummm Ultimate Mutiny Monday Madness

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Kenny’s Grave Take 3

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Kenny’s Grave is on its third week from being dead. 11 men braved the 99% humidity for some cone work and hills. Even H1N1 showed up with his leg in a brace to do what he could. Way to be bro! Here’s how we sweat down south.

Warm Up:
Lap around track then over to court
SSH x20
Sun Gods x10 each, 6 rotations 60 total
Stretch upper body
Frog pulses x10 up and repeat
Good mornings x10

The Workout:
Court of Cones
Backside length of basketball court long line of 20 cones with variety of movements in a line. Sprint to corner. Slides at end, then back peddle length of court, slides at end then repeat more agility cone movements. 7 rounds

Jog to lighted parking area
Tuck Jumps x10
Wirkens x10
3 rds each

11’s on the hill
Jog down 10 star jumps
Backwards up the hill 1 dirkin
Repeat totaling 11 each time decreasing at bottom and increasing at top

Modify up hill if needed

Mary:
Box cutters x15
Four corners x15
Ball busters x15

Verse
““Judge not, and you shall not be judged. Condemn not, and you shall not be condemned. Forgive, and you will be forgiven.”
‭‭Luke‬ ‭6:37‬ ‭NKJV‬‬

Don’t be judge mental in our daily walk. It’s easy to do by the way someone may look, talk, what they drive and many other reasons. Let’s treat all people with respect because they are a soul and a person just like each of us.

Announcements: sausquach saturday, Wranglers baptism Sunday at Hope

Prayer: Crab Legs, Boy George wife, Banana Seats friend Kristina had a double mastectomy, H1N1 leg, unspoken

Great to lead again. Darby will have your Q next week. Stay strong!

BS out

The Dauber Deception

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We had a PAX of 12 for an impromptu game of Ultimate Frisbee (we are hooked)…sorry Pikachu! Welcome FNG Butter Fingers!

Warm Up: It’s called Ultimate Frisbee.

The Workout: Two teams of 6 played in the dark with lots of drops. Each drop we did 3 Merkins during the first half and 5 squats the last half. Each team that scored called out an exercise of 10 from LBC, Freddie Mercuries, Star Jumps, and more Merkins among many others. The faster the exercises are completed, the faster the offense can out maneuver the defense.

The score was close (always within 2 😉 ) but in the closing minutes, the other team pulled a “Dauber Deception” by throwing the kickoff out of bounds and faking the other team out by planking. This caused confusion and the last throw was sent sailing out of bounds to end the game.

Mary: Lots of abs during the game.

Announcements: Kenny’s Grave on Thursday mornings, new Yoda AO is scheduled to start up Tues July 23. Working on specific details to follow.  Dauber turns 50 next week!

Prayer: Brexit’s friend. Reach out to those PAX we haven’t seen in a while. Gump closed in prayer.

U Turn BB

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Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law

F3 Sheepdog 7/13/18

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Pax of 7 this morning.

Warmup

Light warm up lap

Loosen up; head to toe

Fozio Arm Circles

Michael Phelps

Side straddle hop

Merkins

Step ups w/ high knees

Dips

The Thang

2 punch combo

Front kick

Military merkins

Basic outside block

Lunges & Derkins

Wrist locks 

Mary

Low slow flutter

COT

Count and Name o Rama 

Announcementst

Thought: Finding balance… PAX where challenge this week to create a list of everything that they do for work and everything they do for personal. Allocate time to each item. Is your life in balance? If not what will you do to address that. Be careful that your family is not getting the leftovers. 

Prayers

Resurrection of Kenny’s Grave

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Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot

Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper

Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total

Cone work in baseball field – two groups (3 rounds each)

-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start

-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.

Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)

(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5

Build-a-bear x5

Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10

Verse of day

1 John 4:20-21

Love our brothers and take time to check on each other before running off after each workout

COT 17 PAX

Announcements- CSUAP in Greenville, Fun Friday filled with F3 options

Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs

YHC took us out in prayer.

Loved it. Great work. Lots of positive words on form.

BS out!