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Knockout with Pain Stations

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FNGs: None

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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FNGs: None

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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FNGs: None

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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FNGs: None

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.

Crisp morning at Ground Pounder

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FNGs: None

Warm Up: Sir Fozio Arm Circles forward and backward, Overhead claps, Daisy pickers, Willy Mays Hayes, Side Straddle Hops

The Workout: Large rock…… Curls for the girls, Wonder bras, Rut rows, Overhead tricep press, Ground Pounder.  Repeated after 1st six set.  On your six…… Chest Press, Skull crushers, Low slow flutters, Homer to Marge, Box cutters, Protractors.  Small rocks…… Individual arm curls, Shoulder presses, Lateral extensions.  Sets of 20 then 15.  Over to the small wall…… Merkins, Step ups, Dirkins, Sqats, Irkins, Step Ups, Merkins, Squats, Merkins.

Mary: PAX choice…… Freddie Mercury’s, Pickle pounders, Bananas, Dying cockroaches, Heel taps.

Announcements: Holiday Party.  Ultimate Frisbee reminder.

Prayer:  Prayers for Socrates’ brother and everyone travelling over the holidays.

Show up and Q

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FNGs:None
Warm Up: Gump
The Workout:TRX rounds led by Gump with rounds of people’s chair, balls to the wall, squats and stuff led by HazMat and Kubota.
Mary: Around the circle a few times.
Announcements: CSAUP Saturday

Saving Old Glory – RESPECT WEEK

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Great to see HazMat and Dusty return to Tea Time! I planted the flag at 6:55 pm and we caught up while stretching OYO. Then, we took off for our 1-mile run. The two 1-mile runs on a Murph are great because you can talk without interrupting your fellow PAX’s counts. So, we talked on this run before jumping into the exercises.

Upon our return to the playground, I immediately noticed something was wrong. My F3 shovel flag, which stands very tall, was missing! Oh my! HazMat found the shovel on the ground over there. Dusty found the connecter piece (rod holder) elsewhere. Now where’s the flag???

Then, right there in the middle of the turf, I spied two adorable little girls, probably about 4 years old. One was pulling the other around like a water skier. But wait, that’s not a rope, and those aren’t water skis… THAT’S MY FLAG! 

I intercepted them and they returned it. I explained that Old Glory must be treated with respect and must never touch the ground. Dusty, HazMat, and I chuckled for the next hour.

And of course, we knocked out the MURPH exercises: 100 pullups, 200 Merkins, 300 squats. And of course, another mile run. 

Temperature was perfect at about 49 degrees. 

Prayer requests: Dusty doctor visit to discuss hip options; HazMat’s dad seeking diagnosis for dizziness.

RESPECT Lesson: Plant your shovel flag at every F3 workout that you Q. And more importantly, treat the American flag with RESPECT! 

A perfect day for a Ground Pounder

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FNGs: None. Warm Up: Good Mornings, Windmills, Willie Mays Hays, Sir Fazio Arm Circles forward & reverse, Side Straddle Hops.  The Workout: Medium-Big rocks rotated after each exercise.  Curls for the Girls, Rut Rows, Overhead Tricep Press, Wonder Bras, Ground Pounders, Rock Squats.  Repeated all exercises.  Six work: Chest presses, Skull crushers, WWII’s, American Hammers.  Chest superset without rocks (dirkins, merkins, irkins, merkins).  Frisbee Golf Putting competition.  If you miss you do Starjumps, Side Straddle Hops, Lunges, Squat Jumps, Monkey Humpers, Star Jumps.  Mary: Each Pax picked their own exercise.