FNGs: none
Warm Up: popeye punches, WMH, IW, HB, arm circles
The Workout:
Part 1 (3 sets of the following)
Copenhagens L&R
Squat Hold calf raises
Part 2 (4 corners)
Breakdancers
Sumo squats
Mike Tyson
Balls to the Wall
Mary: around the world Announcements: @yogurt 60th bday Q is tomorrow (Tuesday)
Prayer: @frams father-in-law, @Rico’s friend lost his mom
Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings
The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy.
Round 1:
100 Weighted Squats
80 Side Straddle Hops
60 Rut Rohs
40 Freddy Mercurys
20 Bicep Curls
10 Burpees
Run around the tennis court
Round 2
100 Side Straddle Hops
80 weighted Lunges
60 Close Grip Bench press
40 Hello Dollys
20 Tricep Extensions
10 Inch Worm Burpees
Run around the tennis court
Round 3
100 Mountain Climbers
80 Up and Over your Rock jumps
60 Merkins
40 Plank Jacks
20 Dips
10 Broad Jump Burpees
Mary: (None, No Time)
Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your Q
Prayer: Banana Seat- Prayers for friends who have lost family members
X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path
Breach- continued prayers for my Aunt, she is doing better but has a ways to go
FNGs: Welcome Hardhat! Named because a TBI in high-school and that he works in construction project management.
Warm Up: Side-straddle hops, daisy pickers, and a few stretches while the F3 Mission Statement, Core Values, and the FNG disclaimer was recited. (Penalty burpees were assessed when the initially called upon PAX hesitated when asked to recite the mission statement)
The Workout:
Round one consisted of partnering up for a core themed DORA consisting of Absolutions x100, Plank Jacks x200, and LBCs x300 with the alternate partner running 100ish meters then swapping out.
Round two was a BLIMPS blitz with the PAX lining up on one side of the tennis courts and completing ascending reps of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats then sprinting to the opposite side of the tennis court and repeating with an additional rep. Ascended through 7 sets.
Mary: Low-slow flutter and hello dolly
Prayer: PAX that are traveling and friends/family of PAX that are ill or going through challenging times.
FNGs: None
Warm Up: Form running and upper body stretching.
The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. We modified Up some exercises.
Mary: No time
Announcements: Check Slack
T-Claps: (Recognition): Prayer: Injured, Banana Seat friend Jerry, FRAM gratitude and Guidance.
FNGs: None
Warm Up: SSH, SFAC
The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge Walk down ramp, repeat BC/CB on stairs.
Mary: Scissors IC for 2 min
Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2,
T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.
Prayer: BS mom recovering ,FRAM patience/Humbled at work.
FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,
The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.
Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.
Prayer: patience and support for families and pray for health issues.
15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.
We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.
Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run
Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!
COT then prayer.
Awesome job guys. Thanks for joining me in another stupid idea.
BS Out!
Warm Up: Jog around the building and 22 counts of SSH, Windmills, Imperial Walkers, HillBillies and Frankensteins
The Workout: (Stack the Deck)
Run around the building:
25 Merkins, 25 LBC’s 25 Squats
Run around the building:
30 Merkins, 30 LBC’s 30 Squats
Run around the building:
35 Merkins, 35 LBC’s 35 Squats
Run around the building:
30 Merkins, 30 LBC’s 30 Squats
Run around the building:
25 Merkins, 25 LBC’s 25 Squats
Finished with 3 rounds of:
60 sec Peoples Chair, Balls to the Wall & plank hold
Final plank of 2 mins to end the workout.
Announcements:
Timberland is going on to a new phase of his life, we want to wish him all the best.
Prayer:
Timberland and Rico- prayers for both
FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.
The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.
in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.
Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo
FNGs: None
Warm Up: Sir Fazio Arm Circles, Side-straddle Hops, Various Stretches
The Workout:
Mary: None due to time
Announcements: See Slack
Prayer: Finkle’s daughter regarding a potential job change, H1N1’s daughter with a potential concussion, general injured PAX.