7 Cletus PAX endured 400+ reps in a four corners workout that included legs, arms, core, and other fun exercises. We even (unfortunately) had time to do Motivatorsā¢ļø at the end. Don’t know what those are? I hope you get to find out soon!
Coffeteria with the Crazy Ivan crew afterwards was a great time. Thanks for bringing that, BnB!
Well done, men!
Abacus the OG Foot Fault Shooting Blanks BnB Stumpy Ka-ChowĀ
FNGs: none
Warm Up: some mosey, stretching, SSH, merkins
The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.
Thang 1:Ā
Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator.Ā
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges
Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)
Thang 2:Ā
Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.
3 rounds:
Round 1- second mailbox, plank hold
Round 2- third mailbox, plank hold
Round 3- fourth mailbox, squat hold
Return to the flag
Ā Announcements: shooting blanks is moving, help as you have availability
T-Claps (Recognition): those who served as the spring classic
Prayer: u.t.i.ās dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken
5:30:30 Start; Warm up: GMs, mosey around parking lot to get blood flowing, up/up/down/down moving sideways down curbs, penalty burpees for Boss Hog not showing; taste of our four main event exercises.
Main Event: Four corners of multiples of seven reps (7, 14, 21): burpees, lunges, Turkish get-ups, and squats. PAX took turns with a Farmer’s carry of 25 lb dumbbells around the circuit.
3 minutes of Mary: low slow flutter, LBCs
Announcements: Volunteer at Holly Springs Springfest–see signup on Slack. Run with Davis.
Prayers: No Doubt injury, Six Inch daughter wrist injury, world peace
Have a nice day!
10 PAX rode the šdowntown trainš toward a more square-shaped parking lot to run though four corners: ~25 reps per corner of different lower body, upper body, core, etc workouts (x4) to finish over 400 reps of pure fun.
Thanks for having me. Great work and chatter!
Shooting Blanks Bobby Dall Stumpy Ka-Chow Play-Doh @Duplo Friday Night Lights MadDog2020 Galvanized
FNG: Galvanize
WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankensteinās, side straddle hop, Pledge of Allegiance.
We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpeeās for lateness. š
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x Ā Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.
Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpeeās. Stay together as a team. Bear crawl after two rounds instead of run.
Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.
Announcement: Q Them all challenge, even the odds,
T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.
Prayer: Health of all men, unspoken.
Six PAX arrived by 5:27 am when the rain got heavy. Blue Crush, Shooting Blanks, Best In Show, and Hasselhoff hopped out of their cars and embraced the suck. Vasoline already embraced a 4 mile EC. I hopped out, ducking, as if I could avoid the downpour.Ā We immediately ran to the parking deck and settle in.
WU: Exercises on the corners: SSH 25x, high knees 15x, arm circles 10x F/B, stretching OYO.
The PAX nearly nailed the F3 Mission Statement, but left out the word “community.” Three burpees–a light penance.
ME: B.L.I.M.P.S. = Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats
Ascending reps: 5, 10, 15, 20 with trips up the steps between sets.
Each PAX took a turn leading up the steps. To get some fresh air, Shooting Blanks and another exited at the upper deck and we circled around the long way to return to the lower level.
PAX helped me keep count up to 20 burpees.
Mary: Popcorn, ending at 6:15
Grateful for shelter of parking deck, but Hoff wanted ventilation to clear Vasoline’s gas.
COT: Prayers – Best in Show asked for prayers as he replaces the turbos on his truck
Gratitude for this day and Jesus.
Announcements: Run with Davis
Yogurt out.
I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece.Ā SCORE!!!
To my surprise, 13 PAX showed up to join in on the fun.Ā Let’s play Monopoly!!!
Warm Up:Ā Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills
The Workout:Ā
Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half
Thang 1 x4
Thang 2 x4
Thang 3 x1
Thang 4 x3
Thang 5 x4
Travel Back to Flag – Carioca through the parking garage
Mary:Ā Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter
Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!
Prayerā Pumpkin Spice’s wife as she manages a full plate at work.Ā T-claps for her opportunity but pray to help her through the stress of getting things settled.
Prayers re: war.Ā Life is precious, peace is the answer.
Warm Up: Mosey to slide rules hill. GM, windmills, Fazio arm circles, Micheal Phelps, 1merkin/7IC mountain climbers increasing to 7 merkin/7IC MC
The Workout: 7s on the hill. Even travel forward up hill, odd reverse up hill. Delineate top and squats at bottom
Jack Webb (wall planks/MC)Ā
Mosey to tenniscourts
Burpee breakdowns with bear crawl forward and backward run at each side line from closest to farthest. 5-Merkins, 10-pulse squats, 15-squats, 20- burpees
3-corners stack emĀ
20-Kevin harts(calf raises),
20-Kevin harts(calf raises)
40-Frankenstein,
20-Kevin harts(calf raises)
40-Frankenstein
60-IC SSH,
Mary: hello Dolly, lsf, Homer to Marge, lbs, 7 captain thors.
Announcements: Midget needs friend fo racquetball
Prayer:Loss of family member of one of our paxs and health
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
7-11. Eleven PAX celebrated my 7 year F3 Anniversary. The number 7 was in play with
Warm-up: SSH, GM, Arm Circles, Mosey to The Block parking garage.Ā
Workout:
Two rounds
Partnered up: One partner 7 count Inverted Rows, Carolina Dry Docks, Prisoner Squats – rinse and repeat, while other partner ran a lap.Ā
Mosey to amphitheater: Same deal two rounds with Derkins, Dips, Step Ups/Box Jumps
Together 2 rounds Peoples Chair, BTTW
Mosey to Ballantine: 7s with Pistol Squats & Burpees up and down the hill
Mary: During Mary each PAX shared how they got involved with F3.
Prayers for PAX looking for work and recovery from illness or injury.