FNGs: None
Warm Up: SSH IC, Daisy Pickers IC, Willie Mayes Hayes IC, Stretching
The Workout: Bearcrawls with Ascending Merkins, Lung Walks with Ascending Squats, Battle Rope Slams, Speed Rope, WW1s, Offset Merkins, Heel Raises
Mary: LSF IC, Homer to Marge IC, LBCs IC
Announcements: Q’em All Challenge and Weekly Post Tracker
T-Claps (Recognition): None
Prayer: Military, First Responder, and general PAX
FNGs: None
Warm Up: SSH IC, stretching
The Workout: HIT circuit of bear crawls with merkins, bear crawls with plank jacks, lung walks with squats, happy feet, calf raises, derkins, WWIs, and step ups.
Mary: Extended time of broga and stretching to end the work week.
Announcements: Q’em All Challenge
T-Claps (Recognition): Stovepipe for 5-packing this week.
Prayer: Safe travel and a good time for Flip Phone and his family on their cruise, the PAX in general, military/first responders.
FNGs: None
Warm Up: Warmed up with SSH IC, Daisy Pickers IC , Willie Mayes Hayes IC, and stretching.
The Workout:
Mary: Stretching
Announcements: Q’em All Challenge, Post Tracker (Self-Accountability)
Prayer: None named but prayed for the day and the PAX in general.
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, Willie Mayes Hayes IC, and some stretching
The Workout: Rotating stations of absolutions, 60# sandbag squats, 40# sandbag WW3s, and 80# deadlift throws for the first round x3 setsRotating stations of chill cut plank hold, 40# sandbag sit-ups, 40# oblique little tea cups, and 80#x2 farmer carry for the second round x2 sets
Mary: Low Slow Flutters IC and Pickle Pounders IC
Announcements: Q’em All Challenge and Weekly Post Tracker
Prayer: Safe travels for Flip Phone and his family, good weather and for kids to get back to school, other PAX who are down or out.
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.
Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between.
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.
FNGs: Warm Up:
25 SSH
Mosey to 2nd location integrating butt kickers, high knees, and karaoke.
Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.
The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island.
2nd round broad jump 5 lines/reverse lunge 3.
Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.
Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.
Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!
Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.
FNGs: none
Warm Up: Arm circles, IW, HB, GM, WMH
The Workout:
9 stations. 50 seconds on 10 second off. 3 round
Werewolfs (downward dog <-> cobra)
Weighted Lunges
Crab Cakes
Jump Squats
Navy Seal Merkins
Weighted Homer-to-Marge
KB squat into a tri-for-the-guy
Squat Hold Calf Raises
Weighted American Hammers
Mary: LSF, Hello, Dolly, Scissors, and LBC. Next, we had a few group activities with a 20 lb medicine ball. Finished with 4 min of active stretching
Announcements: pool Qs on Friday at Sheep Dog.
T-Claps (Recognition): Happy 35th, Sombrero!
Prayer: travels for Flip Phone and Abacus
Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.
Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms
Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.
Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.
Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.
Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.
Sally – PAX performed the squats while listening to Sally song. Quite a burner.
Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)
COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken
Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…
BS Out!
YHC has the privilege of leading the four original AO’s that were offered in 2015 when I first started this week. It will be a build up to my 10 year anniversary on Friday. We start out with Mutiny. YHC has completed maybe a hundred or more workouts at this AO throughout the years. Today we remembered one of my first posts here that was delivered by Brett Michaels…”The Michigan”. It was super tough back then and still can be today depending on how much you push yourself. Anyway, here is the workout we did.
Warm Ups
Mosey from upper circle down and around circle drive and back up.
– Good Mornings
– SSH
– Michael Phelps
– Frankensteins
– Plank Jacks
Clock Merkins – Rotating to each hour while in a plank position and performed the number of merkins for each hour. Ex. 3 merkins for 3 o’clock. When completed, it was 78 total merkins.
PAX moseyed up to the upper field for “The Michigan”
Ten 100 yd dashes – 2 M&H
Eight 80 yd dashes – 4 M&H
Six 60 yd dashes – 6 M&H
Four 40 yd dashes – 8 M&H
Two 20 yd dashes – 10 M&H
M&H = Merkins and 2X Hallelujahs
We built our speed over the progression of the dashes.
Next, we moseyed down to the parking spaces for Build-A-Bears.
Start at the end of the parking line, do a burpee, bear crawl the line to the curb, do a merkin on the curb, slide plank across the curb to the next line, do another merkin, crawl bear back down the line and perform another burpee. We did this 5 times total.
We then went to the tennis courts.
Balls to the Fence shoulder taps x10 IC then into Hallelujah wall sits x10 IC for 3 rds.
Mary
Core Challenge Wk 1 exercises X10 IC
– Sitting knee tucks
– Starfish crunch
– Exaggerated LSF
– American Hammers
– Superman’s
COT
Announcements: Paint the fence at Bass Lake on Friday. CSAUP coming this fall.
Prayers: Many unspoken, Fram’s FIL, YHC’s friend’s dad passed
PAX, Thanks for attending and it’s always an honor to lead. Until next time…
BS Out
FNGs: none
Warm Up: Alternating calls by Popeye and Gizmo – WMH, IW, GM, windmill, Sir Fozio Arm Circles, Popeye Punches
The Workout:
Activity 1 lead by Popeye:
Combo workout: Plank walk down with the wall x Bear plank shoulder taps
5 each, then 6 each, then…and so on….10 each
10 Lt Dans + 10 Star jumps
Penalty burpees for not knowing the mission statement
Activity 2 lead by Gizmo:
Four corners around the outside of the tennis courts: ground pounder, merkin, burpee, monkey humpers
increase rep # after each lap
Mary: alternating calls by Gizmo and Popeye with minimal rest between each set. 10 min total
Announcements: Even-the-Odds next Friday-Check Slack. Stop by the F3 ten at the Run The Quay event
T-Claps (Recognition): Popeye’s 1 year anniversary! Here’s to another year with you fine gents.
Prayer: Loafer’s health and family