11’s in the Rain

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WARMUP: WM, CP, HW, stretching
THE THANG: Moseyed to the hill at the entrance. Pax picked a rock, first set of 11’s were curls with a nut to the top of the hill for merkins, second set was OH press and big boys. Yogged over to the benches for Irkins, Dirkins and Dips
MARY: last bit of stretching
ANNOUNCEMENTS: Good showing at Bethel, Minute Man’s wife was a great General of the kitchen. Bowser Jr wants a cannoli and thinks he can do the greater than in less than 12 hours
COT: Always

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Miles, smiles, and a little rain

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WARMUP: None, but I did theragun at home
THE THANG: With a light but steady rain, four Pax set off across 160 through the office park. We then circled back and explored the sidewalks of Kingsley with good mumblechatter along the way. We did have three brief stops for ruck upright rows, and squats. We arrived back at COT at 5:59 so we wrapped it up with 20 monkey humpers. All in, we got ~3 miles under weight.
MARY: nope
ANNOUNCEMENTS: Bethel, CSAUPs
COT: Family

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300

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WARMUP: 10 Strawberry Pickers / 10 windmills/ 10 hillbilly walkers
THE THANG: Mosey around the theater and back to get .9 Miles. Begin circuit of 5 merkins and 5 walking lunges until you get 300 each. Mosey .6 miles at the end to get to COT
MARY: No
ANNOUNCEMENTS: newsletter
COT:

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There and back x6

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WARMUP: mosey to bottom of Brayden
THE THANG: 20 merkins, 20 big boys then run up Brayden to the stoplight and do 20 squats and 20 calf raises then run down Brayden. Repeat 5 times to get 100 reps of each. Run back to the stoplight then jailbreak back to COT
MARY: Ferris Wheels
ANNOUNCEMENTS: newsletter and Mother’s Day.
COT:

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Partner Work @ Block Party

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WARMUP: Mosey from COT to the playground, usual of suspects followed for a typical F3 warmup.

THE THANG: Partner was the theme for this workout. Cubbie asks that each Q share the reason why they keep coming out to F3. For me, my fellow PAX are the reasons I keep coming out in the morning. Not only for the opportunity to possibly help my fellow man, but also to receive the help I need in my life. Very grateful for the partners in life I've made in F3.

Partner Work @ the Playground
1 partner bear crawls to the cones set up outside the playground area, once you make it to the cones perform 3 burpees, and then bear crawl back to the playground where the other partner was performing a swing crunch with a merkin. Keep flap-jacking until you reach an accumulative rep count of 100 for the swing crunch+merkins.
To really burn out our chest and arms we went immediately into some time under tension. 1 partner holds extended plank while the other partners performs 10 merkins, keep flap-jacking until you reach an accumulative rep count of 100. Arms and chest smoked.

Partner Work behind the Ampitheater
1 partner NURs up the hill behind the ampitheater and then moseys back to the bottom, partner #2 performs 10 jump squats, 10 jumping lunges, and 10 Apolo Ohnos and then holds Al Gore until partner #1 returns. Flap-jack for 5 rounds. Legs smoked.

Partner Work in the Ampitheater
1 partner holds extended plank while the other partner performs 10 Peter Parkers, flap-jack until you reach an accumulative rep count of 100
Once completed we moved right into the next phase
Get on your 6 and 1 partner holds straight leg 6 inches while the other partner performs 10 straight lower leg lifts, flap-jack until you reach an accumulative rep count of 100.
Once we completed the above moved right into a series of Superman poses until it was time to mosey back to COT.

MARY: No time

ANNOUNCEMENTS: Read your newsletter!

COT: STK!

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Tic Tac chain/Cindie

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WARMUP: usual stuff, emphasis on shoulders

First 30: Chain Fiesta… do these near gazebo…. Tic-Tac-Toe grid on sidewalk

  1. Dora-1: Partner moseys out & back for swap… complete the following:
  1. 50 Ch-ickle Pointers (Pickle Pointers w/ Chain)
  2. 50 Lonely C(h)owboys (Lonely Cowboys w/ chain)
  3. 50 Dirty-CHyrtles (Dirty Myrtle w/ chain)
  4. 50 Man Of Steel: basically a Superman( on your belly), with chain across back out to each hand
  1. “Tic-Tac-Brick”: Team Chain vs. Team Cindy
  1. Relay race: 1 team bear-crawls w/ chain, other murder-bunnies w/ cindy
  1. Place Coupon in open square (tic-tac-toe) & mosey back to line
  2. Next pax can take off once partner ahead has dropped coupon in square
  1. Winning team does Windmills w/ chain while losing team does 10 Man-makers w/ Cindie
  2. We got two rounds of this when 530 hit

Next 30
Conversation: “Now vs. Later – The Discipline of Discernment”Set-up (1–2 min)

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Loopers and bloopers

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WARMUP: SSH, IW, Merkins, DD Stretch
THE THANG: 4 slots of 2 gear exercises then a Big loop lap. Partner Pace merkins and squats for 50 yd mosey. 2 rounds
MARY: 7 min of round robin Mary.
ANNOUNCEMENTS: >, Bethel Men’s Shelter, Cannoli Run
COT: Yes. With Jesus.

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555-5555

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Warmup

  • Bear Crawl
  • Goblet Squats
  • Heels to Heaven with Kettlebell Press
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • American Hammer with Kettlebell
  • Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Transit: 10 paces of bear crawl. Mosey the remainder.

  • 100 Kettlebell Clean (alternate after each 1)
  • 200 Back Rows (alternate sides after every 10)
  • 300 Swings

Partner walk. Alternate between the following with your partner:

  • 10 step lunge walk (5 on each side.)
  • Farmer’s Carry of both kettlebells.

Called Exercises as we walk back towards COT

  • Goblet squats
  • American Hammers
  • Swings
  • Merkins
  • Curls
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Tabata fun at the Forge

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Run to Pavillion at the Church
Warmup
10 IW IC
10 HC IC
Windmill 5x IC
MNC 10x IC
 
Tabata Format
 
4 Rounds
10 Sets(only got to 9)
 
Set 1, 4, 7
40 seconds work 20 second rest
Merkins + Shoulder Taps
Merkins + Peter Parkers
Merkins + Mnt Climbers
Merkins + HR Merkins
 
Set 2, 5, 8
Squats + Lunge
Squats + Calf Raises
Squats + Step Ups
Squats plus Knee Ta Ja’s
 
Set 3, 6, 9
BBS + LBC’s
BBS + Flutters
BBS + FM’s
BBS + Hammers
 
Ran back to COT for 5 Kraken Burpees and got to 6:00

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Blocks, Coffee, and Sandwiches

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WARMUP:
Windmill
Moroccan
Side Lunge
Mtn Climber
Downdog
Updog

THE THANG:
4 rounds of 4 exercises repeated at 4 corners.
Reps increase at each corner: 5/10/15/20

Round 1
Merkins
Jump Squats
Crunches
Side Straddle Hops

*** Lunge walk with 28 lb block to next corner.

Round 2
CDD
Bomb Jacks
Box Cuttahs
Apolo Ohnos

*** Lunge walk with 28 lb block to next corner.

Round 3
Burpees
Lunge (count right leg)
Fluttahs (count right leg)
Seal Jacks

*** Lunge walk with 28 lb block to next corner.

Round 4 – using 28 lb block
Tricep Curls
Forearms Raises
Bicep Curls
Squat Thrusts

*** Lunge walk with 28 lb block to COT.

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, Cannoli Run, 12 Hr ruck

COT:
Being the “sandwich” generation, taking care of both adult kids and aging parents; new job opportunities; job training for current job.

Ends as always with some fresh Java and 2nd F!

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