FNGs:
Warm Up: GM, sir fozzy, imperial walkers, windmill, ssh
The Workout: 8 bell exercises. 45 sec work/15 sec rest. 5 rounds.
1 plank row, 2 kb snatch, 3 swings, 4 tricep extra, 5 CFG, 6 GP, 7 pull overs, 8 fig 8
rotating atlas stone workout throughout. 1 atlas stone carry, 5 burpees, and carry back. 2 atlas stone throw over the shoulder x5. Rinse and repeat
Mary: no time
Announcements: Carpex dads workout.
Prayer: PAX and family for safety and health
FNGs: None
Warm Up: EC- YHC, Dahmer, Cancun, Yogurt, Swisher Sweets for a 2 mile EC. Also, Java & Warbucks on their bikes. Nice work & the guys pushed me to the 2 mile PR 9:18 pace.
SSH (20), Frankensteins (10), Good mornings (15) & Willie Mays Hays (10).
The Workout: I decided not to over plan & not print out a sheet. This was a good idea & I didn’t think too much about it. It was time to dive in & focus on my weak points.
Indian run over to the dreaded hill towards Bass Lake/Greenway.
We paired up in twos. 5 rounds of hill sprints (what a rush).
Indian run back to the rock pile. Curls for the girls (20 X 2), tri-cep ext (20 X 2), Ruh Rohs (20 X 1), Bus drivers (20 X 1), shoulder press (20 X 2) & shoulder raises (20 X 1).
Pavilion area- Erkins (20 X 1), Derkins (20 X 1), Dips (20 X 1).
Mary: Call arounds at the tennis court. Cancun got us at the end!
Announcements: Run with 3-Alarm (Davis) every Tuesday at 6pm. Lookout for Yogurt’s posts.
My message at the end was “Let this be your outlet”. Tomorrow it will make one year that my family & I have been in HS. Prior, I did not have an outlet, was stressed out, angry & bitter. I would take things out verbally at times on my family. F3 has changed my life in so many ways. Thank you Pax for your friendship! It was an honor to lead this morning!
T-Claps (Recognition): Pumpkin Spice for not backing down & focusing on his weak points too. Boss Hog, Cyclops & Fireball for pushing through it.
Prayer: Cyclops wife, Shredder & many more for their mission trip to Mexico. My M & FIL on their trips home. Safe travels.
FNGs: None
8 HIMs posted to GP on a salty morning. YHC brought the music box, balls & discs.
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions). Mosey to the disc golf putting green
The Workout
Disc Puts:
Started with a round of 20 Merkins. 8 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise. 10x3ct exercises: LBCs, Freddie Mercuries and Mountain Climbers. Penalty Burpies for 1 HIM tossing prematurely.
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct: Windshield Wipers, Rock Spanks, 10x3ct Rock Press & Skull Crushers (3 sets),
Mosey to the basketball court
4 rounds of Knock Out: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.
Once knocked out, HIMs do cycles.
Cycle 1: 20 Merkins, 20 LBC, 20 Emperial Walkers;
Cycle 2: 20 Imperial Walkers, 20 Rockies, 20 Mountain Climbers;
Cycle 3: 20 Freddie Mercuries, 20 Homer to Marge, 30 sec Plank hold
Cycle 4: 30 SSH, 20 Squats, 20 Lunges,
Announcements: Norm Moving Day starts at 9AM
Prayer Requests: Praise for the hurricane being mild (Strategery and Forceps both had family in the path of the storm. Prayers for our military and those struggling with illness or addiction.
T-Claps: Farva and Forceps tripling down with Tequila Sunrise, GP and moving day
FNGs: Welcome Jukebox, future patrolman who loves to sing. Thanks for bringing this young man out Pumpkin Spice. Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
Warm Up: many PAX participated in VC. Bike ride +10 miles. PAX moist.
The Workout: YOGA, much needed. Look, I will simply attach a pic of the movements we executed. Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted. I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage. I will defer to Cancun for his intimate experiences. Quite flexible for a 6’4” 260 pound dude. Awesome. The much anticipated spread Eagle was executed flawlessly by many. Only a few PAX let out some flatulence.
Mary: lots of stretching, balance stuff. Full 45 mins of pure awesomeness IMO.
Announcements: CSAUP, Murph, bed build, 5Ks, see Slack/FB
T-Claps (Recognition): Happy Birthday Cancun! All PAX killing it during May challenge. Remember to listen to your body and REST.
Prayer: Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.
Honored to lead – Dauber.
FNGs: None
Warm Up: Short mosey over to the GNC Parking lot for circle up.
The Workout:
Mary:
Mosey back to Teeter lot and then Jailbreak to flag
Announcements:
T-Claps (Recognition):
Prayer:
May 14 2021 – KungPOW (Wescott) QIC POTS
EC:
POTS, Pumpkin Spice, Blue Hen, Labatt, Flanigan, Deadbolt, Mookie
PAX:
10
FNGs:
0
Warm Up:
Good Mornings
Windmills
Fazio Arm Circles
The Workout:
Mosey’d to church parking lot.
Station 1 (3 rounds)
Curls for the girls (with Rock)
Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back
Overhead press (with Rock)
Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back
Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back
Station 2 (3 rounds)
Merkins (10)
Side steps (side hustle) complete with 5 burpees and sprint back
Side steps (side hustle) complete with 5 burpees and sprint back
Lunges (10)
Side steps (side hustle) complete with 5 burpees and sprint back
Station 3 (3 rounds)
Side step with squat (10)
Lung walk complete with 5 burpees and sprint back
Lung walk complete with 5 burpees and sprint back
Lung walk complete with 5 burpees and sprint back
Pledge of Allegiance:
Lead by Double D
Mary:
Guantanamo’s for all.
Announcements:
JoCo CSOP coming up soon
Prayer:
Military and First responders.
Unspoken
FNGs: none, but lots of new riders to VC. Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed.
Warm Up: oyo
The Workout: see pic. Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going.
Mary: on tennis courts, good evenings, static stretches, Frankensteins
Announcements: see FB, Slack; 5K runs, bed build
T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck. Nice job Captain. And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring. Luckily her house was on the route and she was at home.
Prayer: Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.
Pledge of Allegiance
Honored to lead. -Dauber
FNGs:None 9 pax for EC 16 pax’s joined the beat down.
Warm Up:SSH, good mornings, imperial walkers with squat, fazio arm circles
The Workout:
With rock in hand, we lined up along parking lot.
Murdered bunnies two parking spots did 4 merkins cusack back to start.
Murder bunnies 4 parking spots, 4 squats cusack back.
Murder bunnies 6 parking spots 4 ground pounders, cusack back.
repeat this for 2 more iterations upping reps to 8 and 12 reps
Made way to hill at ball fields where we did 8’s of 1-leg squat at bottom and Turkish getups at top, while running backwards up hill.
At shelter we did 3 sets of wrk in seeking and dips increasing reps from 5-10-15.
Mary: LBCs, side kicks, pickle pounders, Peter parkers, heel taps, 6in – hello dollies, to 45 deg hello dollies and then windshield wipers. Last exercise captain Thor’s 1-2 up to 8-16 reps
Announcements: Derek Davis race June 12. SHP June 12th. Joco csaup May 22nd
Prayer:FedEx mother, injured pax’s.
FNGs: NO SIR
Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
Mary: NO SIR
Announcements:
T-Claps (Recognition):
Prayer: Unspoken, YHC took us out
EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:
Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps
The Workout:
Pax split into two groups
Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.
10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW
Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.
Mary:
Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans
I’m drawing a blank here. We did abs though.
Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540