Tag Archive for: @sardine

Left holding the Sandbag

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FNG: None

W-UP: Dynamic with some stretches

The Thang:

Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader as POC

Thang 1:

30 reps per person each bag/ball

Heels over ball

Curls -40 lbs

OH press – 60 lbs

Dead lifts – 80 lbs

One each bag/ball has been completed on member runs it to other teams camp. That camp has 3 burpees before they can continue.

Fastest team to move all objects wins. Burpees must be done before winner declared.

Thang 2:

30 reps per person each bag/ball

Triceps- 40 lbs

Squat- 60 lbs

Med ball – 2 taps = 1

Sand bag burpee – 80 lbs

Mary:
Seated Hallelujahs with 40lbs and med balls. 4 Rounds

Announcements: Q them all challenge, post challenge and Breach working on multi ruck event.

T-claps / Prayer: Flip phone traveling, FRAM Dad hip surgery, 8-bit recognition of Iron sharpening Iron.

Ting Circles

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PAX of 9 today at Running For The John aka R4TJ. We had a 10th HC but something kept him sidelined. YHC wanted to try some new today. We partnered up and YHC passed out a baton for each team.

We did a loop all together to warm up. Once we got back to the start, baton runner was to take off and run at a fast pace until they caught up to the partner that was to mosey until caught. YHC and Sardine got two loops in until we started getting close to our partner. Once you had off the baton, you stop and do 10 merkins and 10 air squats. YHC quickly changed the strategy bc this one wasnā€™t going to work. It took over a mile to catch up. So the new plan was the baton runner ran one full fast paced lap, then reversed direction back to partner then switch. Still incorporating the exercises. Most PAX got to switch 3 times each. Final lap, we all came together as a group to cool down. We got in close to 5 miles in a little over 40 mins. Then we did some stretching of the legs.

COT for announcements and prayers. YHC counted the 6th PAX to tell how they got their F3 name, how long theyā€™ve been doing F3 and what F3 has done for them. Bleeder was the lucky candidate. YHC took us out in prayer.

Thanks for dealing with the shenanigans this morning. The stimulus was definitely met. Until next timeā€¦.
BS Out!

Living up to the AO name!

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FNGs: Conner (Now known as Mr.GreenJeans

Warm Up: GoodmorningsĀ 

The Workout: 5.3 mile loop

Mary: None

Announcements: Q em all challenge!Ā 

Ā 

Thereā€™s Sand in the Nest

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FNGs: None

Warm Up: Goodmornings, Willie-Mays-Hayes, Daisy Pickers, Arm circles (forward then back, seal claps, overhead claps.Ā 

The Workout:

With sandbag of choice..Ā 

5 Tricep Merkin

5 burpeesĀ 

5 Rows

5 Overhead Press

Run a lap.Ā 

10 Tricep Merkin

10 burpeesĀ 

10 Rows

10 Overhead Press

Run a lap

20 Tricep Merkin

20 burpeesĀ 

20 Rows

20 Overhead Press

Run a lap

10 Tricep Merkin

10 burpeesĀ 

10 Rows

10 Overhead Press

Run a lap

5 Tricep Merkin

5 burpeesĀ 

5 Rows

5 Overhead Press

Run a lap

Mary: WWI, Low Slow Flutter, Boat Canoes, LBCs, Freddy Mercuryā€™s, stretches

Announcements: Mambaā€™s 1 year F3 Anniversary!Ā 

Prayer: Prayers for a young man, Finkle knows, that recently lost His father. Ā Praise that Enough started a new job this week and prayers that it continues to go smoothly.Ā 

UF-snOw

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FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges.Ā 

– Check in on follow Men.Ā 

T-Claps (Recognition): Fram with those solid Stache-cicles!! Ā But also, T-claps to ever HIM that looked at outside at the weather and said, ā€œ Im still showing upā€. Thats not an easy thing on days like today. (13 degrees and snowy/icey)Ā 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we havenā€™t seen in a while and take the time to reach out. Ā 

UF-snOw

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FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges.Ā 

– Check in on follow Men.Ā 

T-Claps (Recognition): Fram with those solid Stache-cicles!! Ā But also, T-claps to ever HIM that looked at outside at the weather and said, ā€œ Im still showing upā€. Thats not an easy thing on days like today. (13 degrees and snowy/icey)Ā 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we havenā€™t seen in a while and take the time to reach out. Ā 

The Anti-Hindenburg aka BLIMPS Ascend!

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FNGs: Negative

Warm Up: Side-straddle Hops IC x20, Daisy Pickers IC x10, Michael Phelps, Downward Dog

The Workout: BLIMPS set with an ascending number of reps of each exercise per set. Set 1 = 1 Burpee, 1 Lung (each leg), 1 Imperial Walker IC, 1 Merkin, 1 Plank Jack IC, and 1 Squat

Short mosey to recover.

Set 2 = 2 Burpees, 2 Lunges (each leg) 2 Imperial Walkers IC, 2 Merkins, 2 Plank Jacks IC, and 2 Squats.

Short mosey…..

Ascended reps through 10 total sets.Ā 

Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between.Ā 

Mary: Low Slow Flutter IC, Homer To Marge IC, WW1s x10, and lower body stretching

Announcements: Q’em All Challenge and Weekly Posting Average Sheet

T-Claps (Recognition): None

Prayer: Bnb’s Daughter’s Pre-school Teacher diagnosed with cancer.Ā 

Climbing Everest

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FNGs: None

Warm Up: Various

The Workout:

Every man gets a Cindy

Mosey to Abyss hill

Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds

R1- farmer march hold/ partner run hill 2x

R2- 90 degree curl hold / run 2x

R3- John Cusak / run 2x

Stackā€™em squats after lunge walk down hill. Repeat back up hill.

Inch worm / stackā€™em merkins down hill.

Bear crawl up

Dora style / partner runs hill

R4-50 block squats

R5- 50 Block swings

R6- 50 WW3

Mary:

  • seated OH press pass block 7x
  • Seated wonder bras with OH press block pass 7x

Announcements:

challenges, grow siteĀ 

T-Claps (Recognition): 3 HIM in 5k for EC

Prayer: lack of disciplineĀ 

When the Snow Cleared

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FNGs: None

Warm Up: Side straddle hops, Frankensteins, hillbillies, side straddle hops, 400m mosey, slow squats, slow merkins.

The Workout:

x5

KB Swings ( 15 )

KB Gobblet squats ( 12 )Ā 

KB Clean Press ( 10 )

Burpee jump overs ( 8 )Ā 

KB Front raises ( 5 )

400m run

Ā 

BONUS TO MEET TIME: KB Pull Overs (10), WWIIIs (10), KB Pull Overs (15)

Mary: none

Announcements: Fund Raiser opportunity currently posted in Mumble chatter page.Ā 

T-claps: Age was a brief topic of discussion in COT. We spanned an age range of almost 3 decades with PAX in their 20s, 30s, 40s and 50s all growing stronger together this morning. Best In Show pointed out that He is literally twice my age. Even with that being the case, Im still trying to just keep up with Him 90% of the time haha. T-claps for setting the bar high and being an example of what a long term commitment to health and fitness looks like šŸ’ŖšŸ‘Š

Prayer: Pray for those who have recently lost loved ones. Pray for those fighting sickness. Pray for the state of our country and the on going division within it.Ā 

Its a good day šŸ’ŖšŸ½šŸ”„

Dog Days of Winter

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FNGs: None. Just a lot of pups

Warm Up: Goodmornings and some ā€œBig Ole Lungesā€ Stretch

The Workout: 4.5 miles