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6 Rocks of Christmas

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PAX: , , ,

FNGs: None

Warm Up: Side shuttle hop, Slow Squats in cadence, Fozie Arm Circles

The Workout:

Don’t worry, no running was performed at Thunder but, the storm arrived and the PAX conquered this workout with kettlebell coupons ranging from 10 to 52 pounds  

30 minute AMRAP
1. 15 KB Swings
2. 20 Merkins
3. 15 Goblet Squats
4. 10 Burpees
5. 10 Turkish Getups
6. 30 Mountain Climbers 🧗

Mary:

American Hammers with weights, Low slow flutter with coupons, pickle pounders, dying cockroaches

Announcements: F3 Party, Snuggly 5k, Q-Sheet signups  

T-Claps (Recognition): for the PAXs pushing through the workout

Prayer: PAX during the season that are going through divorces and other struggles, Recent shooting, Mor Boat and job search

7.8.23 Ground Pounder Drip Cream

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FNGs: None

Warm Up: 10x3ct each Good Mornings, Willie Mays Hays, Daisy Pickers, Side Straddle Hops, Sir Fozio Arm Circles (forward and back), 

The Workout: Two rounds of rocks (Curls for the Girls, Overhead Tri, Rut Rows, Wonder Bras, Ground Pounders. 

 Moved over to the restroom hut for 2 sets of 10 count down the line –  Preachers Chair and BTW followed by  Ascending Testicles.  

PAX mosey to Disk Golf #2 and #3.

10×3 ct Squats then each HIM had two throws each. Mosey to furthest disk till complete. Alternated between SSH and Merkins between throws. 

Mary: 5 sets of Abs: 10x3ct LBCs, LSF, Freddie Mercuries, Box Cutters and Angle Taps  

Announcements: HSHM sign up still available 5K option available. 

Prayer: For travel and job search

Forceps Respect Q @ Cletus

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First of all Thank You to everyone who showed up for my respect Q.  July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life.   

FNGs: None

Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC

Mosey to rock pile – Pax pick up two small rocks

3 sets of each rotating around circle

Curls- 25 IC, Tricep extensions -25 IC,  Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC

Dora: Partner up

100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & back 

Plank Hold till all teams are done.  

Patty Cake Planks to 25 IC

Big Boy Sits ups to 25 IC

Mosey to playground.  

Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25

Mosey to tennis court to meet up with Crazy Ivan crew

Banana Seat led us through some Ab exercises which included American Hammers 

Announcements: Run for Quay +2nd F and Sprint Tri on Saturday

Prayer: Banana Seat led us in prayer  

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Basketball Closed? Modify as Needed.

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FNGs: None

Warm Up: Mosey to see if basketball court open. Fence locked :/ 10-15 count GM,WMH, Arm Circles, SSH, EW, Hillbillies. Mosey to bleachers. 

The Workout:

Circuit 1: Climbing bleacher merkins: 10,9,8,7,6,5,4,2 = 51. Mosey to playground.
Circuit 2: 3×17=51 Step ups/R Bulgarian Squat, L Bulgarian Squats.
Circuit 3: 3×17 alternating Urkins and Inverted Rows. Mosey to cinder blocks. 
Circuit 4: 3×17 Cinder Block Curls/Triceps/Press

Mary: 3×17 American Hammer/LSF/LBC

Announcements: CSAUP June 10th. 

T-Claps (Recognition): @Woody and @Jellybeans EC to U-Turn, then EC to GP.

Prayer: Motor Boatin 29th Wedding Anniversary and mother turns 88 next week. Safe travel for Socrates daughter and son-in-law to Africa, Pumpkin Spice’s M in Israel. 

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. 

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. 

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Crushing It with Rocks

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5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:

  1. Biceps
  2. Shoulders
  3. Quads
  4. Triceps
  5. Back
  6. All the Rest

T-Claps for Socrates hanging tough and sticking with F3 the past few months!

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!

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The Return of the King

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FNGs: None Warm Up: Why?

 The Workout: run in place followed by 3 count pushups and Spiderman’s in cadence x10. 

Ab work.

Squats n stuff with some stretching worked in the bring heart rates down.

Rince and repeat x3.

Ended with lower body stretches.

Mary: built in Announcements: F3 State of the Union and pushing Brandon. T-Claps (Recognition): AARP for sponsoring Thunder 

Prayer: Kubota’s cousin on the passing of her husband.

Rams’ vagina.

Rocking It Out

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Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!