Bricks or Burdens

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WARMUP: Mosey around parking lot twice mixing in buttkickers, high knees, & shuffles. Circled up and performed WindMills in cadence x 5, 3 burpees oyo, CherryPickers in cadence x 5, 3 burpees oyo, Moroccan KC in cadence x 10, 3 burpees oyo, Merkins in cadence x 5, 3 burpees oyo
THE THANG: Everyone was instructed pick up bricks out of the back of my car. PAX were instructed to hold onto those bricks for the entire workout.
1st Round – While lunge walking 10 yards PAX had to raise bricks out to the side with each lunge. Once we reached our 10 yard destination we performed 10 Bomb Jacks with bricks. Did this for 5 stations.
Round #2 – Jack Webb – 2 exercises with 1:4 ratio concluding at 10:40. Exercises were Merkins on bricks and Overhead Claps with bricks.
Round #3 – Same stations we used for the previous lunge walk were used to perform a Burpee Suicide ladder. Starting line – 1 burpee, run to first station 1 burpee, run back to starting line 1 burpee, run to 2nd station 2 burpees, back to starting line 1 burpee, so forth and so on, 5 staions.
Round #4 – Supermans with Bricks – Lay on your stomach, performed 10 sec holds in 4 different positions -Superman, Field Goal, Airplane, Ripcord. Once PAX had a good understanding of the positions we went through them again with a 7 second hold and no breaks in between positions.
Round #5 – Indian Run with Bricks 3 times around the parking lot. If you’ve never ran with bricks you are missing a real treat.
Round#6 – Same routine as the 1st round, but with backward lunges as travel mode and instructed to raise bricks straight ahead, at each station PAX were instructed to sit in the Al Gore position with bricks raised to the front and perform 10 pulses. JWOW’s form was noticeable!!!
Round#7 – Circle up and get on your 6. Completed 25 toe touch crunches with bricks in cadence, 20 reverse crunches in cadence, 15 V-Ups with Bricks, and then 20 oyo WindShield Wiper leg raises. DONE!!!
MARY:
ANNOUNCEMENTS:
COT: Each PAX shared a praise, good conversation, awesome fellowship!!!

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Bobber needs gloves

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WARMUP:
SSH
Morrocon night club
squats
Peter Parker
seated surfer

THE THANG:
Mosey around to the pull up bars.
2 sets of 10 pull ups and 10 split squats each leg. Then hang for a minute.

Star workout in the field
10 burpees in the middle.
power skip out to the corner
nur back to the middle
20 reps for the outside movements.

Corner exercises were:
1. Kick through Merkin
2. Palm(s) to the ground squat
3. extended calf raises
4. American hammers

MARY: none
ANNOUNCEMENTS: Hog and Coyote
COT: https://youtu.be/DpHqRuteuzc

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Burning at ROF

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WARMUP:
Broga with Up/down dog
Scorpion
20 SSH in cadence
15 Moroccan night clubs IC
10 cherry pickers IC
THE THANG:
Moseyed over to The center of the parking lot and did Burpee suicides – adding a burpee at every other parking spot and at the beginning Kaiser said we got in 42 burpees
Then moseyed over to the back side of the school to get Cindy’s. Started with 10 curls OYO. Walked over to the grass area in front of the school and did Murder bunnies between 2 points (it was about 100 ft – felt like 100 yds)
Did 10 curls OYO then went back to the start, did 10 squat presses. Had a couple 10 counts and got back to it with murder bunnies again. 10 Curls OYO at when done, another couple 10 counts to catch our breath and then the final leg with 10 squat presses to finish.

Since we still had almost 15 minutes left we did a quick Dora with:
100 merkins
200 hello Dollies
300 squats
Ran to next light post/median and back

Headed back to COT and finished with some flutters.

ANNOUNCEMENTS: F3 Dads on Saturdays in June at 0900 and mens shelter/dinner on the first Thursday of the month
COT: prayers/praises lifted up

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TWSS at Pantheon

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Ran around with 10 stops.
Each stop we did:
10 Merkins
9 squats
8 LBCs
7 CDDs
6 Jump Squats
5 🇺🇸 🔨
4 HR merkins
3 jump lunges
2 flutters
1 burpee

2ish miles

A few sets of 10 bomb jacks thrown in

Prayers for kiddo’s health
Praise for our kiddo’s and our parents’ health

Great work by all PAX present!

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Do you burn twice the calories when the humidity makes you sweat twice as much?

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WARMUP: Not sure… I missed it! (Got us so early I thought I had too much time so I put some laundry away and then realized I did really bad travel math! Rolled in about 5:18)

THE THANG:
Run (lap around 4 parking rows)
– 40 KB Swing
– 40 Curl
– 40 Goblet Squat
– 40 OH Press
– 10 Man Maker

Run (lap around 3 parking rows)
– 30 KB Swing
– 30 Curl
– 30 Goblet Squat
– 30 OH Press
– 10 Man Maker

Run (lap around 2 parking rows)
– 20 KB Swing
– 20 Curl
– 20 Goblet Squat
– 20 OH Press
– 10 Man Maker

Run (lap around 1 parking row)
– 10 KB Swing
– 10 Curl
– 10 Goblet Squat
– 10 OH Press
– 10 Man Maker

ANNOUNCEMENTS: It’s Hot Outside… and Kind of Humid

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Mr. Hugh Midity

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I recently asked Badlands for a Q At Sweep The Leg. He gave me June 13th and I accepted the assignment forgetting that was the Monday after a week at the beach. Vacation is rough on the body. But all in all it turned out fairly well. Ran one of my fastest miles 7:42 pace that morning and it all went quickly  downhill from there. Noticed a fairly large gathering for my Q which was obvious since I’m a celebrity in F3. Noticeably missing was Bobber.

The Thang

Told everyone what the plan was at 5:14. Which was, run to Berkshire Heights meet at the stop sign. Go clockwise around Berkshire stopping at every stop sign and doing 5 Hand-release Merkins, 5 X and O, 5 Jump Squats. There are 6 stop signs all the way around and one big hill the last 1/4 mile. The next loop add 5 more reps to same exercises for 10 of each. Everyone got over 2 loops some pushed for 3. Finished with 3.35 miles the others got 4. Thanks Badlands for the Q I enjoyed hearing the complaining  from the Pax.
Last thing men. Let’s show the world what a real man looks like. Be kind to strangers even if they think differently than you. Hold the door for a lady as she exits the store. Open the car door for your wife. Go buy her womanly things without bitching about it. Say your kids prayers at night while tucking them in. Push the buggy back inside the grocery store. Love you guys more than you will ever know.

 

COT
Prayers for Decibel son Noah and his recovery

 

 

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Unlucky 7s

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WARMUP: Started with a light mosey around parking lot and then started the following exercises: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Big Arm Circles, Cherry Pickers, and Calf Raises.
THE THANG: Started with Lucky 7s between Burpees and Squats. Then did (3) rounds of Pain which included (10) Burpees, (20) Shoulder Taps, (30) Peter Parkers, and (40) LBCs all at each light pole and landscape island with a mode of transportation between them as Round 1 was Bear Crawl, Round 2 was Lunges, and Round 3 was Crab Walks. Then we did (30) Bomb Jacks and went for another light mosey around the parking lot. Between all this great work, we talked about Q-Source Topic Q2.4 Positive Habit Transfer
MARY: Box Cutters, American Hammers, and Flutters
ANNOUNCEMENTS: Read your newsletter and (2) PSAs from Twister about Life Insurance.
COT: Safe Travels for Slow Jams Dad and someone’s friend recovering from surgery.

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Over the Hill

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WARMUP:
Mosey to parking lot at Millstone Park.
25 SSH IC
10 Windmills IC
15 TT IC
15 LSS IC
15 MNC IC

Mosey to parking lot at Watson/Williamson.

THE THANG:
4 corners for the birthday boy consisting of
40 merkins
40 LBC
40 Squats
40 Flutters

Transportation changed each round from bear crawl, to lunges, to running.

We made it through 3 rounds, but the air was thick and the pavement was unkind.

Mosey to the church at bottom of hill and began a DORA.
PAX to complete 40 burpees while partner ran back up to the stop sign and back.
This was followed by 40 Imperial Squat Walkers.

Mosey back to COT.

MARY:
Freddie Mercury IC
Flutters IC
Superman IC

ANNOUNCEMENTS:
Rock Hill CSAUP this weekend

COT:
PAX shared what they’re thankful for and lifted up a few prayers and praises.

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