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Pi Approximation Day 22 July, 2023

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FNGs: None

22/7 is the fraction approximation of Pi 3.14. It’s July 22, 2023. Happy Pi Approximation Day 22 July (22/7). 

Warm Up: Bounce, knee raises. One burpee for failure to know the F3 Mission and Core Principles. Mosey to rock pile and carry rocks to the picnic area. 

The Workout:

7 exercises, 22 reps x 2 rounds . Rotated after each exercise. 

Circuit One x 2 
  1. Curls
  2. Triceps
  3. Rows
  4. Wonder Bra
  5. Squats 
  6. Rock Spank 
  7. Ground Pounder 
Circuit Two x 2 (On your Six) 
  1. Chest Press
  2. Low Slow Flutter
  3. Skull Crushers
  4. H2M 
  5. Rock push through (plank position) 
  6. Leg raise over rock
  7. Monkey Humper (standing) 

Mary: Return rocks 

Announcements: Back packs for Foster Kids. See 3rd F Slack. 

Prayer: Gump’s son’s travel to Florida with mom for 3 weeks. Hazmat new role at work, more travel. Socrates starting back up school next week (teacher). PAX who are struggling w injuries or illness. PAX looking for work / in job transition. Forcep’s move to DC. 

Mumblechatter at Ground Pounder stays at Ground Pounder

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FNGs: None

Warm Up: Old man hangs, Good Mornings, Windmills, Sir Fozio Arm Circles forward & reverse, Imperial Walkers, Hill Billy’s, Willy Mays Hays, Side Straddle Hops x 25 in cadence

The Workout: Each PAX picked two small rocks.  One for each hand.  Many reps of Curls for the Girls, Rut Rows, Forward arm raises, Overhead tricep presses, Lateral arm raises and Shoulder presses.  Repeat all 6 exercises until everything burned.  Mumblechatter took a sideways turn and the count was hard to keep on track during the whole set….  On to the small wall for a set of 11’s with Merkings and Dips.  Then mosey to the picnic tables for a round of squats, monkey humpers and star jumps.

Mary: Around-the-horn core exercises.

Announcements: F3 picnic.  3-Alarm run this Tuesday.  Open Ground Pounder Q still needs to be filled for 7/8/23.

Prayer:  Prayers for all those travelling.  Prayers for Socrates’s family.

Ground Pounder 5/6/2023

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FNGs: None

Warm Up: Toe touches, Sir fozio arm circles, side stradle hops among others

The Workout: First half: Rocks.  Curls for the Girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounder.  Core work on your six.  Second set of exercises above.  More core work with a plank focus. Second half: Frisbee Golf.  3 holes of frisbee golf with 15 x merkins before each through.  Exercise on the next hole was 15 x squats.  Next hole was star jumps.

Mary: No time for Mary since our golf game went long. 

Ground Pounder 4/8/23

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FNGs: None

Warm Up: Good mornings, Hillbilly’s, Imperial Walkers, Willie Mays Hays, Sir Fozio Arm Circles, Try to touch your toes, Calf Stretches and Side Straddle Hops

The Workout: Two rounds of rocks while the rain held off.  Moved over to the restroom hut.  4 walls.  exercise on each wall. 5 sets of 45 second mini-workouts of balls to the walls, preacher’s chairs, merkins and planks.  20 exercises in total in 20 min!

Mary: No time for a formal Mary.  Planks were the Mary of the day.

 

Knockout with Pain Stations

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Warm Up: lap, good morning, arm circles/seal clap/overhead clap, Imperial Walkers, Hillbillies, WMH.
The Workout:

Rock Work: Sets of 10 in cadence, rotate to your left. Three rounds Curls, Triceps, Rows, Shoulder Press, Ground Pounder. 

Basketball Knockout with 3 pain stations for those knocked out to complete before they jumped back in :

1. Slam Ball x5 (20#)

2. Dumbbell Shoulder press x10 (Two 15# or 30#)

3. Rows x15 (25# or 35# KB) 

Mary: LBC, LSF, FM, Mountain Climbers, Shoulder Tap, T-Pushup each side, Pickle Pounder.

Announcements: April 5th 1st&2nd F breakfast Possum Trot. 

T-Claps (Recognition): Pumpkin Spice completing 75 Hard

Prayer: PAX recovering from illness and injury. 

Ground Pounder on a perfect morning

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FNGs: None

Warm Up: Good mornings, Willy Mays Hays, Hill Billies, Imperial Walkers, Sir Foxio Arm Circles forward & reverse, Side Straddle Hops

The Workout:

Rocks: Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Presses, THE Ground Pounder, Rock Squats…… Rock Spanks, Mountain Climbers, Rock Spanks.

Playground: 11 consisting of Pull Ups and Merkins.

Rock wall: Dips, Step-ups, Dips

Mary: Each PAX picked their exercise.  

Announcements:  Hoping we may have a flag building session sometime this year.

T-Claps (Recognition):  Congrats to Bollywood for starting a new job! Congrats to Stubs for keeping his momentum going!

Prayer: Prayers for Stubs and potential new job, Socrates’ brother, Fanny Pack to feel better and get more information on what’s causing him to feel bad, Pumkin Spice’s wife and a potential new job, Motor Boatin’s brother, and HazMat’s wife this morning. 

God gave us the perfect morning this morning.  So thankful.  Time to get out there and lead!

What is the mission of F3?

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Tunes provided by Spotify “Classic Rock Workout” channel.

Warm Up: The bounce, Imperial Walkers, Hillbillies, Good Mornings, WMH and a few burpees since no one, NO ONE! could recite the F3 Mission or correctly identify the 5 Core Principles.

The Workout: Each PAX grabbed a coupon of their choice (2x10lb KB, 2x15lb dumbbells, 15# plate, 25# plate, 25# plate and 35# plate.  Circled up at the picnic area.

Circuit #1: 10 sets in cadence rotating to the right each exercise: Curls, Triceps, Shoulder Press, Rows, Wonder Bra and Ground Pounder.

Circuit #2: One PAX jump rope 100 count while others did variety of exercises (plank hold, shoulder tap, hillbillies). Worked around the circle until each PAX had time on the jump rope.

Circuit #3: Repeated Circuit #1 in reverse order.

Circuit #4: 10 count squats followed by squat pulses followed by another 10 count squats

Mosey to basketball court

Circuit #5: Played 2 rounds of knock out.  PAX eliminated did 10 merkins, 10 WWII and 10 squats before returning or until a winner.  @Stubs won both rounds.  @Gump came in a respectable second both rounds.

Mary: Mosey from the basketball court back to the flag

Announcements: 2nd F at Thanks A Latte

T-Claps (Recognition): @Stubs hit the 6 month marker.  Ask him about it.

Prayer: @Stubs continue to stay strong.  Thank you @Socrates for closing us in prayer.

Tea Time 1/9/23

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Warm Up: The basics

The Workout: The MURPH.  One mile run, 100 pull ups, 200 Merkins, 300 squats.  One mile run.

Candyland Trial #1 at Ground Pounder

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FNGs: Wicket (birthname Jai)

Warm Up: Windmill’s, Willy Mays Hays, Sir Fozio Arm Circles forward and reverse, Hill Billy’s, Side Straddle Hops

The Workout: Rock work.  2 rotations.  Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Press, Ground Pounders, Rock Squats. Candyland Trial #1: 4 teams.  Spin the wheel and perform the workout associated with that color.  Red: 15 Merkins, Green 10 Monkey Humpers in cadece, Blue: 5 Burpees, Yellow: 10 Mountain Climbers in cadence.

Mary: Round the horn.  Pick your favorite core exercise.  7 Exercises total.

T-Claps (Recognition): Welcome FNG Wicket!

Prayer: Special prayers for Taylor Phelps F3 Knoxville, TN.

Kick-basketball at GP

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Warm Up: 10x3ct: Good Mornings, SSH, Don Quixotes, Imperial Walkers, Sir Fozzy Arm Circles, Arm stretches

The Workout:

Mosey to the Rocks

Start off with getting the heart rate going with quick feet across lower parking lot.

2 sets of 10x3ct: Curls, Overhead Press, Rut Rows, Bus Drivers, Wonder Bras, and Ground Pounders (rotate b/w rocks)

2 sets of 10x3ct Rock Presses and Skull Crushers,

1 Set of 10x3ct: Windshield Wipers, Box Cutters,  Rock Spanks, Mountain Climbers

Mosey to the Basketball court to shoot a kickball into the goal from 3 points with PAX do various exercises. (Lunges, SSH, Hillbillies, Squats,  American Hammers, etc)

Mary: Willy Mays Haze, Hamstring stretches.

Announcements: volunteer opportunity at Bass lake next Saturday

Prayer: Prayers for Socrates’ wife dealing with illness.