Noterate

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WARMUP: yea. but with accumulating burpees interspersed
THE THANG: Mosey a tad: to some good island based parking lots

6-7 with curb alberts and mike tysons
mode of transit: bear crawl/crawl bear

6-7 with squats and boxer toe touches
mode of transit: lunge walk/reverse lunge walk

(There were kids here. I had to 6-7 them)

Head to the football field.
Some running 100 yards at a time

1 burpee in the endzone
10 merkins at the 10 yard line
2 burpees-20 merkins at the 20, etc.
3-30
4-40
5-then YHC realized this was stupid as we’d already done 100 merkins and a bunch of mike tysons. So, we went to the hill YCH originally wanted to go to anyway

https://f3nation.com/exicon?entryId=exicon-1757988690608-7220
found this in the Codex
It was Shady-level “fun”
Bowser Jr. rolled down the hill. All of us did not, but I wanted to.

MARY: a little yoga instead.
ANNOUNCEMENTS: lots of them in the newsletter and beyond
COT: was held.

Panhandle confided that this was not a moderate workout. Sorry, Not Sorry. You guys freaking crushed it anyway. 45 min on a Saturday makes it moderate–right? You’re welcome

Many of you know I don’t post often on Saturday because it’s concentrica time in my household. My M was working out of town, and the 2.0s slept in. It was great to be among the PAX this Saturday. The work we GET to do in the gloom is a privilege. Remember that when some jackwagon calls 7-2-20s.

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Coming in HOT

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WARMUP: yes
THE THANG:
SECTION 1: AMPHITHEATER ESCALATION (15 min)

Partners start at bottom level. One partner works, one rests/counts.

Round 1 – Level 1:

∙ Partner A: 20 dips

∙ Partner B: 20 Squats

∙ Both: BEAR CRAWL to Level 2

Round 2 – Level 2:

∙ Partner A: 20 Overhead Press (dumbbell)

∙ Partner B: 20 Step-ups each leg

∙ Both: LUNGE WALK to Level 3

Round 3 – Level 3:FLIP FLOP

Mosey back to bottom

SWITCH partners and REPEAT (swap who does A/B exercises)

4 rounds…

SECTION 2: CORE GAUNTLET (15 min – ABS FOCUSED)

All PAX line up at bottom. Exercises done in cadence together.

Station 1 (Level 1):

∙ LBCs x 25 IC

∙ Freddie Mercury x 20 IC

∙ Hammers

Bear crawl to level 2- did something, I forgot

Crawl bear back

∙ Box Cutters x 20 IC

∙ Superman hold x 20 seconds

∙ Flutter Kicks x 25 IC

Bear crawl to first level. Derkins)

Crawl bear back

SECTION 3: DUMBBELL DORA (8 min)

Partner 1 runs lap around ampithheater

∙ 100 total: Dumbbell Thrusters )

∙ 200 total: Overhead Press (alternating arms)

∙ 100 total: (curls)

MARY: she was involved throughout
ANNOUNCEMENTS: yes, break the dam, bethel, newsletter
COT: yes

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Sharing Burdens

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WARMUP: No warmup
THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the dumbbell and we rotated through everyone to have a chance to do the low-slow squat with the dumbbell.
MARY: Mary doesn’t like to ruck
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The frozen tundra

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WARMUP: ssh, slow windmills, imp walkers, plank/updog/downdog, Peter parkers
THE THANG: mosey to the football field
Start at one goal line and run to the 10, then do 10 reps of designated exercise, then run back to the goal line for 10 merkins. Next run to the 20 and do 20 reps of the designated exercise, and run back to the goal line for 10 merkins. Repeat for the 30, 40 and 50 yard lines. This constitutes one round

Designated exercises:
Round 1 – lbcs
Round 2 – flutters
Round 3 – American hammers
Round 4 – Freddy mercuries
Round 5 – big boys

We ended with a quickish run from one goal line to the other and back, then moseyed back to cot
MARY:
ANNOUNCEMENTS:
COT:

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Good old fashioned ruck and sandbag work

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WARMUP:
– Mosey around the entire entrance loop
– Merkins x10
– Peter Parker x10
– Parker Peter x10
– Windmill x10

THE THANG:
Move to the grass field with just the sand bag. Gather at one end of the field.
– Sandbag throw into a man maker from one end of the field to the other
– At the end, complete a series of exercises
– Sandbag throw back to the other end of the field
– Complete the exercises again.

Exercises completed at each end:
– LBCs x 10
– Thrusters x10
– Pull-thrus x10 each side
– Flutters x10 each leg

Move back to the flag where we left the rucks. Partner up. One partner completes the exercise with the sandbag while the other completes the exercise with the ruck. Then switch.

2 Rounds
– 10 curls SB
– 10 curls ruck
– 10 Overhead press SB
– 10 Overhead press ruck
– 10 Squats SB
– 10 Squats ruck on front

MARY:
– 4 minutes a various ab exercises

Thank you Brawny for the opportunity to Q my favorite thing….sandbag hate.

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Liberty liberty parking lot tour

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WARMUP:
Windmill
SSH
IMPERIAL WALKERS
Hillbilly walkers
Merkins
Broga

THE THANG:
Lunge walk Indian run

Dora
50 dips
100 merkins
150 squats
200 LBC

Light measured duck walk with dips

Toy soldier merkin

MARY:
Upper body stretch

ANNOUNCEMENTS:
Break the dam
Bethel

COT:
Family
Health
Weather

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Carry the Load

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WARMUP: SSH, Moses, Imperial W, Hillbilly W, Arm circles, Cherry pickers, windmill
THE THANG: Dora in pairs, runner and 200 squats, 150 merkins, 100 BBS, 100 squat jumps, 100 wide Perkins, 150 LBCs followed back at COT by 3min amrap of 10 jump squats, 10 hand release Perkins and 20 flutter kicks.
MARY: Round the circle with pax choice
ANNOUNCEMENTS: Read your Newsletter
COT:

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Was Cindy Lauper, Ended up being solo

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I was the only one working out, so I scrapped my plans and did a few laps around the marching band skillet and mixture of LBCs, merkins, merkins against the brick post, and bench dips.

Soundtrack: Amazon Music Playlist: ”F3 30/30 Cindy Lauper”

For the second 30 minutes, Cherry Pie showed up and we chatted over some coffee.

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