Snake Bite

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WARMUP: SSH, WM
THE THANG:
BEAR CRAWL 75y and TOY SOLDIER back
MURDER BUNNY 75y and PASS-THROUGH LUNGE back
DUCK WALK W/ BELL 75y and OVERHEAD CARRY back

Timer:
Rd1 10 Overhead sandbag tosses
Rd2 8 pull-ups
Rd3 50 mountain climbers

AMRAP:
– HIGH PULLS
– HALO CW
– HALO CC
– M.H.S.
– MERKIN PASSTHROUGH
– LUNGE PASSTHROUGH

RUN A LAP

– SWINGS
– O.H.P
– AROUND THE WORLD CW
– AROUND THE WORLD CC
– DEADLIFT
– SKULL CRUSHER

RUN A LAP

– TRI-EXTENTIONS
– BENTOVER ROW LEFT
– BENTOVER ROW RIGHT
– CURLS
– FLUTTER PRESS
– B.B. O.H.P.

RUN A LAP

MARY: American Hammers, BB Sit-ups, Flutters
ANNOUNCEMENTS: Newsletters
COT: Closed in prayer

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Sandbag tabata

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WARMUP: rucks on, sandbags on
THE THANG: walk to the parking lot behind Panera, tabata style, ruck with sandbags on shoulders for two minutes, buzz goes off, do exercise for 45 seconds, buzz goes off again, pickup sandbag to shoulder and ruck around parking lot, rinse and repeat alternating exercises.

Exercises:
Front sandbag toss
Lateral toss
Bend over rows
High pulls

Half way into it, drop bags and do a 400 m lap with ruck only.

Rinse and repeat tabata 2kin/45seconds as done before.

This looked great on paper and ever better in real life.

MARY: bend over rows
ANNOUNCEMENTS: him camp, Travis Manion foundation hero run happening 9/15 at Chupacabra.
COT: prayers for kids and teachers going back to school

Tinsel out…

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Popped bubble

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WARMUP:
THE THANG:
We did an escalator workout with the following exercises.
Merkins
Squats
LBCs
CDD
Calf raises

Started with 2 reps each and ran a lap (5 cycles increase by 2 up to 10 and then back down)

MARY:
Back down by the fields by Baxter for Airborne specials and some stretching
ANNOUNCEMENTS:
COT:

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Merlot on a Thursday

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Warmup;

Mosey around the backside of the SMS to the bud loop. Stop for some SSH, Merkins, Peter Parker’s, Tappy Taps, Low Slow Squats

Keep moseying around the back access road.
Bear crawls, inch worms, broad jumps.

Mosey on the parking lot switch backs to the playground. Time for the meat and potatoes.

Weinke
Start w/Al Gore and talk shop on how long everybody has been doing F3. Wide range from two weeks to 11 years. Love this leadership development program disguised as a workout group.

Meat:

6 movement WOD with descending rep counts. It gets easier with each round.

20-15-10-5-2 Reps

Burpees
Lunge Walks
Merkins
Squats
Tricep Dips

10-8-6-4-2 Pull Ups Between Rounds

In between rounds we talked about fond memories of F3, favorite experiences, etc. A lot has happened in the gloom that few others have experienced.

8 minutes left, mosey back to COT

Mary:
In-n-Outs
WWI Sit-Ups

Time.

Announcements: Forgot. Read your newsletter

Prayers/Praises:
Double D’s MiL and Husband
Saw Dust’s Aunt
Tang’s Marriage

Thanks for the tap, Mainframe. Always good to be in the gloom with you.

Punch List out.

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DaVinci at Da Armory

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WARMUP:
Ran around the perimeter of the parking lot, then:
Windmills
SSH
Low Slow Squats
Imperial Walkers
Hillbilly Walkers
Merkins
LBCs

THE THANG:
Walk to fire pit with KBs

Two rounds of each set separated by running a lap.
(Reps were halved on the second round)

Overhead Press x20/10
Rows (upright) x20/10
American Hammers x10 i.c./5
Swings x20/10

Run a lap

Halos 10 each direction/5
Around the Worlds 10 each direction/5
Goblet Squats x15/10
Swings x20/10

Run a lap

Tricep Extensions x10/5
Rows (bent over) x10/5
Squat Thrusters x10/5
Flutters with KB press x10 i.c./5

MARY: Ab lab until closing bell

COT: Prayers for health and gratitude; asked to be a light and leader

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Failure Is Inevitable

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Arrived 30 min early set up and awaited Grinder to arrive with the rest of the sandbags.

WARMUP: Imperial Walkers, Wind mills

THE THANG: I was very ambitious as I was not sure how many people would show up and how long it would take to get through each station. Partner up, Partner 1 Does exercise till failure while Partner 2 does the second exercise. Then once failure occurs Partner 1 hops down off the stage and runs to the corner of 160 & Ardrey St preform 2 burpees and runs back to relive Partner 2 so they can start the exercise till failure. One both have completed that station move to the left to the next station. After 45 min we Omahaed it took sandbags to the hill where I proceeded to connect 2 groups of sandbags to a rope. The task was to work in two groups to get the 200 plus pound sandbags up to the top of the hill. This was to simulate carrying dead weight such as a person if injured in a crisis.

Stations

Cone 1
Partner 1: Sandbag Curls till Failure
Partner 2: Merkins

Cone 2
Partner 1: Sandbag Overhead Press till Failure
Partner 2: Scissor Jacks With 8lbs Dumbbell

Cone 3
Partner 1: Sandbag Squats till Failure
Partner 2: SSH

Cone 4
Partner 1: Sandbag Bent Over Rows till Failure
Partner 2: Mike Tysons

Cone 5
Partner 1: Sandbag Deadlifts 60lbs till Failure
Partner 2: Plank Toe Taps
Cone 6
Partner 1: Dumbbell front raises to lateral raises till Failure
Partner 2: Plank Hip Dips

Cone 7
Partner 1: Sandbag Overhead Throws 60lbs till Failure
Partner 2: 8lbs Dumbbell Big Boys with overhead tap

Cone 8
Partner 1: Kettle Bell Chest Presses till Failure
Partner 2: Slam Ball
Cone 9
Partner 1: Sandbag Upright Rows till Failure
Partner 2: Slam Ball American Hammers

MARY: A few standing ab exercises

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Taste of pain at the buffet

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Rolled in with 10 min to spare but unbeknownst to me that was much time to get all of my torture equipment set up.

WARMUP: None straight to the THANG

THE THANG: Set up 16 stations and 3-sets of cones towards HT. Set a timer HITT timer for 1 min of exercise then 10 sec of rest then move to your right to the next station for 4 sets. Then proceed to to run suicides with the timer set for 2:10 what ever time you have left is your rest time.

Stations
1. Dumbbell front raises to lateral raises
2. Dumbbell Squat to Overhead Presses
3. Dumbbell swings
4. Slam balls
5. Throws
6. Sandbag Overhead Throws
7. Sandbag Curls
8. Hand Release Merkins
9. American Hammers With Medicine Ball
10. Alternating Toe touches
11. Kettle bell Chest presses
12. Sumo Squat Pulses
13. Burpees
14. Reverse Crunches
15. Wipers
16. Mike Tysons

ANNOUNCEMENTS:

COT: continued prayers for the Weed family’s loss of their son. Also prayers for a church goer that was hit by a car.

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