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No Rest for the weary

/in /QIC:
PAX: , , , , ,

Props to Lab Rat and Darby for completing a 5 Pack (Detox, The Station, GTR, Disney/Kenny’s, Morning After)

Warm Up: Lap around the lot followed by SSH, Good Mornings, Hillbillies, Imperial Walkers, Windmills, static stretch, and arm circles
The Workout:

PAX partnered up and ran opposite directions around the lot for a miserable mile.  North and South ends: patty cake merkins and Squat jumps; East and West ends: bear craw and lunge walks.  PAX completed 4 laps and plank for 6.

Keeping a running theme DORA 1-2-3s.  Merkins (100), Squats (200), flutter kicks (300).  All exercises were cumulative.  Partner ran length of parking lot and back then picked up the count.

Run to the shelter and lined up on a line.  PAX completed 5 WWIIs then crab walked up to the next line until the center column was reached.  PAX held a wall squat for the 6 then a 10 count was observed.

Mary: PAX held plank was asked to name something they were thankful for and what positive impact F3 has had in their lives.
Announcements: Sasquatch tomorrow and a wild coyote is roaming garner.  Media hype made it appear crazier than it was.
Prayer: politics at work, upcoming surgeries, continued healing for Grayson (now 5.6 lbs), unexpected loss

This Rock Feels Dirty…and Used…But has nice Cleavage

/in /QIC:
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Start this off by welcoming back Bloodsport after a long recovery from a surgery!  Way to get after it this morning!

Warm Up: Indian run, happy feet, butt kickers, and high knees around and around and around the lot

The Workout: PAX ran to the long low wall for some 15-10-5 Derkins/Nipplers then repeated for 15-10-5 foot release squats/Al Gores.

Journeyed to the rocks where there was talks of circle merks and nice cleavage (geology reference)

  • shoulder press, curls, tricep extension x 20 each (drop rocks rotate clockwise)
  • Goblet Squats & Merkins x 20 each (drop rocks + rotate)
  • 3 Position calf raises (drop rock and rotate) x 20 each
  • Rinsed and repeated dropping the replicates to 10 except for the calf raises.

PAX spread out for some 1776

1 jump squat, 7 hand release merkins, 7 air squats, 6 burpees.  Held plank for 6.  Repeated 4x

recovery jog down to the bottom of the lot for ab doracides.

  • Freddy Mercury x 100
  • American Hammer x 200
  • Flutter kicks x 300

Mary:

PAX circled and held plank, going around Q asked each PAX to name a benefit F3 has given them in their lives.

Announcements:

Sasquatch next weekend and for the kids and kids at heart a free bubble festival (food trucks, bounce houses etc) out in the land of the Ram being put on by the Chapel Church.

Prayer:

Zoning for school, deaths in families, health for infants and babies, marriages of coworkers, those recovering from injuries, wisdom in decisions we must make.

Schweddy and Humid

/in /QIC:
PAX: , , , ,

Pax: Lab Rat, Laker, Pickin’ n’ Grinnin’, Mongoose, 2%

EC: Just YHC jumping some rope

Warm up: Indian run around the perimeter followed by SSH, Imp Walkers, Hillbillies, and Good Mornings

Main Event:

Follow the Leader for some agility ladder and cone drill work.  Alternating drills and L or R foot lead.

Build a Bear…nuff said

PAX lined up on one end of the school for 3-6-9s (3 burpees, 6 merkins, and 9 squats).  PAX performed full set at start, crosswalk, and end of the lot.  Held plank for the 6 and returned to start.

Build a Crab…nuff said though audible was called after 3.

9-6-3s.  Same as 3-6-9s but in reverse order; down the lot and back. Early finishers passed the time with EC Mary.

Mary

Pulse ups, supermans, american hammers, LBCs, WWIIs

BOM

Mongoose is navigating the political aspects of school boards and town councils for a school opening, 2% is hiring, Pickin’ n’ Grinin’ and Lab Rat have career issues of varying degrees.

Also shout out and prayers for Bloodsport–Mrs. Bloodsport is being induced today with Baby no. 3!