WARMUP: No warmup
THE THANG: Headed to Baxter for a big loop with PT at each Stop Sign- Alternate 10 Merkins 10 Squats and 5 Burpees 15 LBC. Change direction when you get back to the start, pick up the 6 and they all follow.
MARY:
ANNOUNCEMENTS: Jager!! Read your Newsletter
COT: Finished with The Lords Prayer
WARMUP: The Usual suspects- SSH, MNC, Merks and OYO Burpess sprinkled in
THE THANG: 7s up & down the Monroe White hill, Bombjacks at top, LBCs at bottom. Mosey over to FMCOG for a partner DORA- Merkins, Squats & LBCs at partner runs the snakey stairs. Head back to 1St Baptist for Jack Webb
MARY: none
ANNOUNCEMENTS: Cannoli Run, blood Drive
COT: Prayers for FMHS Band trip to Ireland (YHC is also going)
Closed with a request for each Pax to bring some of HIS light into someone’s day. Thanks DoJo for the nod.
Shortest Of All Sales
WARMUP:
Mosey – hip swings – mosey – circle up for IC exercises
SSH, Windmills, cherry pickers, plank/broga stuff, merkins
THE THANG:
used parking lot near persis – Bear Crawl across lot with a merkin at every parking space line
Mosey to vape shop and back
used parking lot near Lowe’s – high knees across lot with an imperial squat walker at each row of parking spaces
Mosey to vape shop and back to Persis – Wall sits with various exercises in seated position – forward arm raises, toe raises, etc
Mosey to vape shop and back to parking lot near Persis to use entire length of long curb – do 2 dips, roll to right and do 1 merkin, roll to right and repeat the sequence until you reach end of the curb
Mosey back to Persis for more wall sits with various exercises in seated position
Mosey to vape shop and back then walking lunges for length of Persis parking lot. crawl bear back length of parking lot.
Mosey back to vape shop for more wall sits with various exercises in seated position. Then while all PAX in a wall sit, each PAX would take a turn getting off the wall to do 4 merkins. shook out the legs and did another wall sit/merkin combo and finished out the workout at 0600 in a wall sit.
MARY:
nah
ANNOUNCEMENTS:
Change order didn’t pee before coming to the workout
Jaeger – tomorrow
Cannoli Run – cant recall date -talk to twister
Trash pickup this month
COT: yup
Thank you Weezer for getting me out there, I will be back!
WARMUP: mosey to covered picnic area at grace. IC 10 windmill, 20 Moroccan Nightclub, 15 hillbilly walkers, 15 lss, 15 mtn climbers, 10 count plank, hands to the sky, Honeymooner, down dog
THE THANG: Jaeger friendly, full upper body Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery(Rotating ab-lab)
1. cdd
2. Wide arm merkins, incline/decline merkins
3. Dips
4. Overhead claps
5. Superman’s
6. Merkins to side plank
7. SSH
8. Shoulder taps
MARY: no time
ANNOUNCEMENTS: Jaegar
COT: prayers for safe travels for family. Prayers for grassy’s wife for surgery
Nine men covered more than three miles with an early morning trip to Wally World. Here’s what we did:
The Thang
21s – In unison PAX does cadence count Side Straddle Hops, counting aloud 1-5. Reps 6-21 are all mental and everyone must stop together at 21. Five Penalty Burpees for missing the cut off.
Run 1 Mile to Wal Mart
7 of Diamonds – Four corners with exercise reps increasing by seven at each corner (7, 14, 21, 28)
70 Merkins
70 Flutters
70 Squats
70 Bombjacks
70 American Hammers
Mosey back to AO – stopping periodically for 21 Carolina Drydocks and 21 Knee Tar Jais.
NMM
There’s an old Italian saying, “after the game, the king and the pawn go into the same box.” When our days are done, it doesn’t matter how much money we made or how fine our possessions were. We should use our time to get right, live right, and lead right so we can leave right. Stay humble, be kind, and love always. That’s the legacy that lasts beyond when we close the box on the game.
Aye!
WARMUP: IW, SSH, WM
THE THANG: A4A Preview – show on 4/22 to Alcatraz to find out!
MARY: Plank
ANNOUNCEMENTS: Jaeger
COT: We did it
MOLESKIN: YHC really appreciates what Cousin Eddie is doing with ROF and the sharing of testimony. Many of us don’t take the opportunity or are not comfortable or maybe haven’t taken the time to think through what our testimony is. In F3 fashion he is pushing us to grow. I will save the details of my story for an in-person conversation for anyone interested but the 3 lessons I am learning and realizing to have the biggest impact on my acceleration are COMMUNITY, VULNERABILITY & SURRENDER. F3 provides opportunity for each of these – it is up to the Pax to make the choice. I’m happy to walk this journey and learn from each of you.
Well, temperature drops a few degrees and only a few Pax show up for the battle of bells vs bootcamp. A bit of bad timing since another Q vs Q battle was happening down the street between The Fort and The Rock.
We kicked it off with a warm-up by YHC. SSHs, Imperial Walkers, Windmills, Plank Stretches.
Atlas had the first 20 minutes with cones spread out in the parking lot. Exercises (15 reps each) at each cone, back to the middle of the parking lot for 5 burpees. Lots of Kettlebell exercises and burpees. He gave credit to Jekyll for idea.
YHC had the second half. We stayed in the same general area so we could listen to Atlas’ music selection.
Round 1: Bear crawl with merkins at every odd parking space. Sideways crawl around the parking lot island
Round 2: Lunge walk with squats at every odd parking space. Sideways crawl around the parking lot island opposite direct.
Round 3: Crabwalk with LBCs at every odd parking space. Toe taps on curb
Round 4: Inch worm merkins
Round 5 Burpee broad jumps
Back to COT. Great job by everyone. Lots of mumble chatter. As Cohiba mentioned in the video “We are all winners”
Surprisingly cool morning here at WEP.
After a brisk 2 mile pre-run with Beaker we gathered Slash and began the workout.
5 minute buy – in
100 HR Merkins However every minute we had to run the hill to the entrance of the parking lot and then back down the hill once the second minute hit and vicea versa until the 5 minutes were up.
WOD: All Exercises are with a Bell. Curls, Merkins, Lunges are split between right and left. (so 25 per side for the Merkins)
30 Tri Extensions
30 Curls
40 Squats
50 Merkins
60 Swings
40 Thrusters
30 Lunges
30 Man- Makers
In addition every 3 minutes we had to run to the top of the hill again and do 3 burpees and run back.
One trip through the WOD got us to 5:57. We did some Mary that included Flutters, Big Boy’s, Hammers and a 1 minute plank to get us to 6:00.
Great workout and great fellowship this morning. We all mentioned how we like these smaller groups from time to time on how it increases accountability and encourages fellowship.
Thanks to Beaker for the opportunity! Until Next time!
The workout Q was Ringer a slack less Kotter. Birdcage hasn’t done the BB in his place as a good site Q should so I’ll do it to keep BandCamp happy.
Exercise cones were set out in a large loop in the parking lot. KB were left a cones as needed. PAX broke off in two groups. Exercise at the cone as specified on the cone and run to next cone. Repeat until COT.