WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: N/A
THE THANG: 5 miler
MARY: N/A
ANNOUNCEMENTS: read your newsletter
COT: prayers for Vuvu’s family due to the loss of a family member
Back Blast
Tabata workout
DATE: 17 Oct 2023
AO: #ao-colleseum
Q: @Airwolf
PAX: @Rebound @Tesh @Backdraft @Barkley @Wooden leg @Grassy Knowl
FNGs: 0
COUNT: 7
WARMUP: Windmill
TABATA: 4 rounds of each
40 sec. Rowers. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Rear Lounge 10 sec. Rest
40 sec. Shoulder taps 10 sec. Rest
2 min Karaoke’s
40 sec. High knees 10 sec. Rest
40 sec. Side hops 10 sec. Rest
2 min Nur and mosey
40 sec. Hillbilly Walkers 10 sec. Rest
40sec. Skier 10sec. Rest
2 min planks
Last 10 minutes we did some side struggle hops 😂, standing shoulder taps, military presses, forward, and overhead claps.
Nice Chilly morning here in the Gloom where we were blessed to have 3 FNG’s here at Block Party
Started the Disclaimer a little early but for the sake of the FNG’s it gave us an opportunity to go over the 5 core principles of F3.
Warmup:
5 MNC’s
25 Burpees (at this point Saw Dust rolled up)
Mosey to the First Baptist Parking Lot
Did 20 LBC’s IC while we waited for the 6.
Lined up facing the Church and did the following:
25 Merkins
25 Squats
25 Flutters
Run to the sign of the Church and back.
4x
After we were all done we talked a little about Our Mission at F3 why it is we do what we do with a focus on our community leadership.
Moseyed up the hill over towards the print shop. Stopped on the road and did 20 Freddy Mercury’s while we waited for the 6.
Once they joined us we did 10 Imperial Walkers IC
Moseyed some more over the railroad tracks to the sidewalk where we waited for the 6 and did 15 HR Merkins.
Once they Joined we continued towards COT on the Sidewalk briefly stopping to do 1 burpee by the F3 Scarecrow.
Once we got back into COT. Did 10 Hillbilly Walkers until the 6 came in.
Talked about the Creedo of F3. Then we began our last major part of the workout.
10 Minute EMOM (with 11’s)
Every Minute on the minute we would do 11 reps of the following 2 exercies in this pattern:
1 Burpee – 10 Toe Touches
2 Burpees – 9 Toe Touches
3 Burpees – 8 Toe Touches …..
Until…..
10 Burpees – 1 Toe Touches.
During our “rest” we went around the circle and talked about our names…why we got them then talked about how F3 has all made us better, physically, mentally, and spiritually.
This took us to 5:58 where I played a little bit of Superman/Bananna.
During COT we again talked about the meaning behind the Names we all get and what we keep coming back to F3 for.
Great to see the new faces and great to see this site accelerating!
Until Next Time!
Name the band and album
7 is a lousy number, that is what you get when JWOW is leading another AO
We still had 6 good looking old guys, respect
Exercise effort was 77.14286% overall
Mumble chatter was excessive
Thanks for coming Twister (not related to the mumble chatter comment)
This:
(reps were primarily in the moderate range, 10-12ish)
disclaimer
mosey
imperial walker
LBC
windmill
shoulder taps
OH claps
gas pumper (yes Twister, the gas pumper)
MOR NClub
LSS
merkin
hillybilly walker
dying cockroach
monkey humper
mosy-ish walk-ish to the row of street lights
squat
toy soldier to next light
squat
carolina DD
toy soldier to next light
squat
carolina DD
BB sits
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
HR merkins
toy soldier to next light
squat
carolina DD
BB sits
imperial walker
HR merkins
SS hop
walk it out to the next light
travolta
butt kicker to next light
travolta
hello dolly
butt kicker to next light
travolta
hello dolly
calk raise x 3
butt kicker to next light
travolta
hello dolly
calf raise x 3
scorpion DD
butt kicker to next light
travolta
hello dolly
calf raise x 3
scorpion DD
MOR NClub to next light walking
travolt
hello dolly
calf raise x 3
scorpion DD
MOR NClub
dips on the curb
walk to the next light
Mahktar N’Diayes
Back to COT
Thanks for the opp Boogie
Looks like we made it,
Barry Manilow
WARMUP: Ruck
THE THANG: Ruck, plank, 1 pull-up, misc. bag exercises, ruck. Appx. 3.5 miles total.
MARY: N/A
ANNOUNCEMENTS: Final litter pickup this Saturday, 2.0 fundraiser, GoRuck Double Heavy inbound
COT: Yes
THE THANG: 5.5 miles from Panera into ASCG and back. We ran with @Wegmans for approximately 0.0001 mile.
Had a last minute cancellation so today seemed like a great day to bring back the Wheel of Gloom!
It’s a competition where each pax spins the wheel… which lands on an exercise. The spinner counts each Rep as his points.
At the end… the top two point getters square off in a 1:00 minute AMRAP to see who gets the W.
So we all got a good workout in. Minimal running but over 200 Merkins and dozens of other reps of BBS, Squats, lunges, and Freddy Mercury’s. 1F was satisfied but 2nd accelerated!
Congrats to Half She’ll for getting the championship today.
Until next time…
14 Pax ran the newly added Assassins loop by his house for 1,2 or 3 loops.
Dont forget our Fall Fundraising Campaign
https://givebutter.com/damtodam
WARMUP: SSH x30, Windmills x10, M. Nightclubs x10, Plank, Parker Peters x10, Plank, Peter Parkers x10, broga poses to stretch legs. Mosey around the Long Loop.
THE THANG: Short Loop in the Earth Fare parking lot, each corner complete exercise. 1st corner = 10 Merkins. 2nd corner = 10 Mountain Climbers. 3rd corner = 10 CDDs, 4th = 10 Flying Squirrels. Next complete a hot lap on the long loop, up to 160 take the sidewalk to the east entrance of Earth Fare, proceed at a fast pace around the back of Earth Fare. I believe the short lap + long lap was about a half a mile.
MARY: 10 American Hammers
ANNOUNCEMENTS: Litter pickup on Hwy 21 this Saturday. 2.0 friendly. Gloves, bags and litter picker sticks will be provided. Please read your newsletter for the details.
COT: Praise for those participating in SoberOctober and Battlebot for leading. Prayers for our Wives. Thank you Badlands for your leadership at this awesome AO and for leting me lead today. Video evidence may follow.