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Commodore Computers Still Exist

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Warm Up: Laps and SSH, Imp Walkers, Daisy Pickers, and Hillbillies
The Workout: Station 1: Tire Flip/Burpee Combos – PAX flipped the tire then performed a burpee while waiting for partner to flip it back. Rinse and repeat AMRAP
Station 2: Tire Sled drags – PAX belted in to the sled with the “kilo” and sprinted ~20 yrds while partner jogged alongside. Rinse and repeat AMRAP
Station 3: This was the “Pace setter” PAX hit the tire with the sledge hammer (AMRAP) while partner performed a number of slams with the slam ball. Once finished PAX rotated to next station.
After each round through the stations, PAX took a jog around the track. Repeated 4x through and moved to mary.
Mary: American hammers, flutter kicks, LBCs all IC to 20
Announcements: Brain Fart
Prayer: jobs were preserved, travel mercies, foster care situations, unspoken

Morning After the Fartsack Q

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Warm Up: Several laps around the parking lot followed by Ladder drills to get the feet moving and the heart rate up.  SSH, Goofball, Windmill, static stretching.
The Workout: Modified Tabatas! 12 rounds x 2 for an 8 round tabata for each exercise.

  • 20lb slam ball
  • Jump Rope
  • Standard Merkin

20 seconds on 10 seconds off.  Rotate after each interval.

YHC limped along for an indian run lap around the park with the PAX and was admittedly dismayed there was still 15 minutes left after the lap was completed. (applause for non-sleeping 2.0)

Headed to the shelter for more fun.  First up was legs with foot release squats x 20, single leg step ups 10/leg and jumping lunges 10/leg.  Al Gore for the 6 then over to the posts for 20 count wall squats.

15-10-5 Irka-Derka-Merkins.  Then 15-10-5 Derka-Merka-Irkins, then 15-10-5 Merka-Derka-Irkins (insert Team America jokes here)

Mary: flutter kicks x 20 IC

Prayer: Lab Rat’s wife’s cousin’s baby had a successful surgery for stent placements and will have more operations to come.  But he (Grayson) is moving out of the ICU to a step down unit once one becomes available.  Sweeny Todd’s M had emergency C-section and is having some issues and may require a surgery, United’s M is still looking for a job and they are dealing with no AC in their home out in Greensboro–they have a 1 year old.

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

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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.

Exhaustion in the AM

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Lab Rat, Stovepipe, Pickin’ n’ Grinnin’, Laker, 2%

Warm Up

3x laps around the lot with the agility ladder mixed in at the end, circled up for SSH, Arm circles, and good mornings

The Workout

Lined up along the crosswalk

-5 jumping lunges each leg for every white line until PAX reached the stop line, plank for the 6.

-5 WWIIs back down to the cross walk on each line, plank for 6

-5 merkins each line, bear crawling to next.  Al Gore for 6

-5 pulse ups each line going back down, Al Gore for 6

Over to the Rocks

-Around the PAX 2x each calling out an exercise with the rock

Mary

Plank-o-Rama

COT

Prayers for travels coming up for Laker and Stovepipe.  P&G and Lab Rat’s job situation, 2% finalizing home inspection for foster care.

 

Schweddy and Humid

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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!

 

Rockin’ Tabatas

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5 PAX  on this mild Friday morning

EC: None

Warm-up

2 laps around the parking lot followed by SSH, FO arm circles, and good mornings

Main Workout

PAX was led through the agility ladder and into a series of footwork patterns through cones.  No one had coffee yet so discombobulated PAX were forgiven.

PAX grabbed a rock for the Tabata set.

  • Curls for the Girls
  • Shoulder Press
  • Tricep Extensions

Rocks were dropped and Merkins and Squats ensued for the next two tabatas.

PAX jumped on a parking space line.  Line drills 5 reps each movements

  • Sprint/backpedal
  • shuffle L
  • Shuffle R
  • Karaoke L
  • Karaoke R
  • Sprint/backpedal

Mary

Flutter Kicks IC to 20.

Announcements

Convergence on the 4th of July, details to follow

Prayers

Laker’s 8 year old is getting teeth pulled today, 2% is finalizing foster care paper work, and unspoken