FNGs: None
Warm Up: Various
The Workout:Ā
ME: jog to hillĀ
Groups of 3
Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)
Middle – tire flip up/murder bunny/ BC
Top -SB burpees 10 / 10 LBC (repeat)
Mary: Various shitty Ab exercisesĀ
Announcements: Over a week ago..check slackĀ
T-Claps (Recognition):
Prayer: Lots of unspoken and healing for injured PAX.Ā
Warm Up:
The Workout:
Everyone grabbed a coupon and headed to the pavilion.
took it to the half wall and did some:
Mary:
šæ MaryĀ
During COT Woody shared some interesting facts about Italian culture. Just Google Italian man puts gas pump in back door. Ā š²š¤Æ
Announcements:
3F opportunities coming up
Prayer:
FNGs: none
Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers
The Workout:Ā
Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.
Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify.Ā
All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”.Ā
Mary: American hammer, WW1, plank hold
Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church
T-Claps (Recognition): Turkey and Nickelback both have kids graduating college
Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis.Ā
FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:Ā
Thing 1: 11s on the golf path. Merkins at the bottom, bear crawl to the top, squats at the top, mosey back down.
Thing 2: 1 PAX stood guard over the bench and did dips while the other 4 did a quick loop around the club house. On return, PAX rotated until every one had a turn at dips.
Mary: Popcorn Mary, followed by some stretching.
Announcements: check Slack
T-Claps (Recognition): Clean Sweep for getting back out after an absense.
Prayer: Nemo’s family
Warm Up:
All exercises (x15)
The Workout:
Partner Dora was the name of the game:
1 partner ran to the stop sign and back
– 300 Squats
– 200 LBC
– 100 Merkins
2 rounds
Wall Sits
Erkins / Derkins & Dips
As we over by the half wall doing erkins derkins and dips the mumble chatter started and Nemo got to talking about the cicada’s that are all over our neighborhood. He thought it was some of the construction trucks near by the cicads were so loud! I have to admit these cicada’s are pretty loud. Next, Gizmo chimes in with “you know The View said that Lunar Eclipse has something to do with the 2 different types of cicada’s that are emerging from the ground” I didn’t think to much of it besides the fact that it’s a weird coincidence.
Nemo quickly said, “On a side note, how long have you been watching The View Gizmo?”Ā We all lost it and had a good laugh.
Mary:
Popcorn Marry – My favorite was Bondo’s “Alex” – A JLo combined with a pickle pounder š¤£
Announcements:
Travis Manion Foundation | Work Out of the Day – this Friday May 3rd 2024
Ā
Warm Up:
All Warm UpsĀ – x 10
The Workout:
Grabbed some coupons from behind the trees at Disney and got to work!
All exercises – x 15 – 3 rounds
Mossied over to the round about at the high school and I thought that we had time to do an 11’s up the hill where we would do dying cockroach at the bottom and mericans at the top. 11’s turned into 7’s because I choose a very large hill …. muhahahah! Whaterver though we still pushed each other, we had great fellowship, and we started our day with some positivity!
Mary:
We didn’t have to much time for Mary but we still got 2 in:
Announcements:
Travis Manion Foundation – Workout Of the Day is coming up
Ā
Prayer:
FNGs: None
Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.
The Workout:
Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)
Selected exercise from Easter basket (plastic eggs).Ā Stacked exercises.Ā Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press.Ā
Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count
Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies
Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch.Ā
Announcements: April Ab Challenge, Bottle Share coming up,Ā
T-Claps (Recognition): No Regerts new to F3. Two posts in a row.Ā
Prayer: PAX struggling to find work, struggling marriages, sibling with addiction.Ā
The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!
Warm Up:
The Workout:
Mary:
FNGs: Nope
Warm Up:SSH, good morning
The Workout:Ā No frills, all hills route – Crossway Classic Edition, out & back
Mary: Nope
Announcements:Ā Yogurt going to crush a 28 mile mountain bike race at Uwharrie this weekend.Ā
Prayer:Ā Boucher’s wife’s employment situation, Yogurt’s coworker going through cancer treatment.Ā
After COT:Ā Yogurt, Batboy and Woody partook in Yogurt’s special Ting Ramp Sprint Repeats!Ā Sprint up to a series of markers of progressing distance, walk back down.Ā Total of five sprints.Ā Feels good, man.Ā
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Squats, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mays Hayes
The Workout: Pax moseyed over to the rock pile and were instructed to get a shmedium rock. We all lined up on one side of the parking lot, where we performed 20 counts of curls for the girls, triceps, rows, ground pounders and squats. We then bear crawled to the other end of the parking lot and moseyed back. We did this another two rounds for a total of three. Returning our rocks and back on the mosey.Ā
Next stop was the picnic shelter. Pax picked a spot on the wall for People’s Chair. 10 count down the line for a total of 70. Then over to the tables where we did 10 Urkins and 10 French Dips. Rinse and repeat two more times, opting for standard dips on those rounds. Woody did a good job encouraging us to perform People’s Chair properly with our thighs horizontal and to push through. P.S.I. showed us all that he could count to 10 in Estonian! Wrapped things up and moseyed to the tennis courts.
Mary: popcorn Mary followed by some yoga
Announcements: Kosher will join YHC as co-site Q at Cletus. Looking forward to it!
T-Claps (Recognition): Kosher for stepping up and co-site Qing Cletus
Prayer: Woody’s friend Larry and his wife Kim