Huey, Dewy and Sweaty

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WARMUP: Cyclops kindly warmed up the Pax as YHC was coming in hot after doubling down
THE THANG: Moseyed to the field next to the park, laid out the Starfish workout, the 5 arms were counts of 15 each and they were: Swing Crunches, BBSU, Singlet Merkin (crowd favorite), Squats (real ones not Twerks) and flutters, count one leg. Each time we can back to the center of the Starfish it was 3 Burpees, rinse and repeat 3X (Total of 45 reps of each exercise). We then moseyed to the parking lot, bottom of the hill we did a decelerator, 3 exercises, started at reps of 25 then 15 and 5, exercises were LBC, Merkins and Seal Jacks. Between each set run to the top of the hill, jump and smack the stop sign (Minute Man didn’t have to jump!)

Per Lamar Jackson on your excuses: “No one cares, work harder!”

MARY: Couple of minutes to dedicate to Mary
ANNOUNCEMENTS: Bethel, 7/4, Sweaty Berry, Trout to Trout, Bourbon tasting and even a rumor of a Christmas party.
COT: Always

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SIX OLD MEN EXERCISING AT 5:15

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WARMUP: Disclaimer, mosey the front of the car line for COP
THE THANG:
COP (all in cadence): SSH x 20, windmill x 10, merkin x 10, Rosalita x 15, squat x 15, potato picker x 10, wide arms x 10, mountain climber x 15, Morracan night club x 30 while walking.

Mosey to the wall outside the school gym for People’s Chair. While in the chair, starting at one end, each pax does 5 merkins and returns to the chair. We did 3 rounds

Balls to the wall. Once in position, we ‘walked’ 3 steps left and went back 3 steps. Rinse and repeat while on the wall.

Mosey to bridge across the driveway and pair up. Four rounds along the bridge with exercises at each light.
Round 1: Lunge walk, 5 merkins at each light
Round 2: Light jog, 10 SSH…
Round 3: Bearcrawl 1/2 way with 5 squats, crabwalk 1/2 way with 5 dips…
Round 4: High knees 1/2 way with 5 jump squats, butt kickers 1/2 way with 5 jump squats…

Mosey back to the front of the school for Modified ST 300: 4 exercises followed by one lap around the parking lot

Round 1: Merkin x 10, LBC x 20, Monkey humper x 15, burpee x 5, take a lap
Round 2: Diamond merkin x 10, Freddie Merc x 15, alternate lunge x 15, burpee x 5, take a lap
Round 3: Stagered merkin x 10, hello Dolly x 15, hill billy walker x 10/imperial walker x 10, 5 burpees, return to COT

MARY: Mixed in throughout the workout

ANNOUNCEMENTS: Read your newsletter

COT:
Praise for health, family, F3. Prayers for family with illness, aging parents, traveling mercies for parents coming to town.

It was another great morning with my F3 brothers. The humidity was high, and so was the effort from the pax (all respectables today!). YHC heard some chatter about whether certain elements were ‘moderate’, but I don’t think anyone present this morning was unhappy about how they felt at the end of the workout. Having 50-plus and 60-year-olds out at 5am each morning, pushing ourselves, should make us all feel proud and extremely blessed. Few would have thought we’d be doing this at our ages! It was a pleasure leading the group today, and I look forward to the next one. Stay young, gentlemen!

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Sea Biscuit

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WARMUP: We did a head count (8) reviewed route, start running

THE THANG: Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House.

MARY:

ANNOUNCEMENTS: Read Slack
COT: prayers and praises starting with Tiller then proceeding around the circle with prayer or praises. Finished with a prayer

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Humidity is dumb

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WARMUP:
Run away from the stench of the garbage truck.
SSH, windmill, squats, Broga, high knees, but kickers and toy soldiers.

THE THANG:
Continued over to Sonic for the escalator

Add an exercise for each round and all reps are the number for that round

2 – merkins
4- squats
6- LBCs
8- CDDs
10 – lunges
12- flutters
14 – WAM
16 – calf raises
18 – wheezy jeffersons
20 – burpees

First round 2 merkins, run a lap
Second round 4 merkins, 4 squats
Third round 6 merkins, 6 squats, 6 LBCs…

MARY:
ANNOUNCEMENTS:
COT:

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25 burpes?

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WARMUP: SSH, Cherry picking, Moroccan club
THE THANG: Dora-ish 8 workouts
with bell 50 ea.( Squats, swings,tri extensions,Curls) run back and forth other end Burpes, SSH, Big Boys and Merkins)
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: Duck prayed us out

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Rose Infested Snake Pit

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WARMUP: SSH, Merkins, Windmill, Cherry Pickers, Out of sync Hillbilly walkers
THE THANG: 1 man performs 10 sandbag tosses, while the remaining PAX rotate between stations of Goblet squats, Single Arm Rows, Romanian Deadlifts (1 or 2 leg), OH Press
MARY: You know I timed it perfect
ANNOUNCEMENTS:
COT: Pauly D in the home stretch. Being a dad can be tough.

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Tic-Tac-Two was enough

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WARMUP: motivator, imperial walkers, up/down dog, side stretches, windmill

THE THANG:
1) music: Mama Said Knock You Out – FFDP (2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOPs)
CPOP: “Mama said knock you out”  – do a Mike Tyson Pushup

2) Tic-Tac-BRICK

3) agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
Alt. Sit through and turn

MARY: LBC‘s

ANNOUNCEMENTS: yes… Things were announced, also stuff, additionally, some items.

COT: held, caressed(?), and prayed for

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