WARMUP:
THE THANG: Baxter loop down Berkshire to QT. Shared a #30 and a #40
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH, windmill (lots of moaning), merkin, honeymooner, down dog
THE THANG:
Over by the track between the two schools we had 5 cones setup along one of the straight away.
Starting at the first come you are to travel by recommended mode of transportation to the each come. Each round will have two sets of exercises. Switch exercise at each cones
Rd 1 – lung walk, merkins 20, dips 20
Run a lap
Rd 2 – bear crawl, lunges 20, squats 20
Run a lap
Rd 3 – side lung walk, merkins 20, dips 20
Run a lap
Rd 4 – sideways bear crawl, lunges 20, squats 20
Run a lap
Rd 5 – rotate between bear crawl and lunge walk, LBCs 20, leg raises 10
Next moved to some super man’s for 5 rds and then finished off the workout with Airborne hip specials.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: carry heavy things through Baxter and up gardenia hill, head back.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yes, mission of F3
THE THANG: parking deck misery
MARY: N
ANNOUNCEMENTS: Y
COT: Y
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: 7s= Plank Jacks & Big Boy Sit Ups
Phase 3: Four Corners = 10 reps each exercise
Corner 1: Seal Jacks, Bomb Jacks, and Squats
Corner 2: Shoulder Taps, Mountain Climbers, and Lunges
Corner 3: Merkins, Peter Parkers, and Dips
Corner 4: LBCS, Flutters, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: mosey, inch worms with merkins, lunges and squats.
THE THANG: lots of sprints with flutters. Zipper merkins. 7s with merkins and squats. Quick dora. More sprints.
MARY: more flutters and merkins
ANNOUNCEMENTS: read newsletter
COT: lots of gratitude for F3
WARMUP: um- Nope
THE THANG: Run thru Middle School and CRHS and check on SnakePit to be sure they were accelerating.
MARY: um-nope
ANNOUNCEMENTS:
COT: Yes – Fantastic Discussion
WARMUP:
THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back.
MARY:
ANNOUNCEMENTS: Christmas party, golf tournament
COT: prayers for my M and for me to remember that I need to focus on serving her through recovery and maybe even after.
WARMUP: basically warmup with some broga
THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each
MARY: we did do push ups to every time black Betty was said in the song
ANNOUNCEMENTS: <@UJKGM3VKJ> is now the official Form Police & Back blast Police
COT:
WARMUP: the regular plus 50 burpees
THE THANG: running with a friend including merkins, LBC, calf raises and other fun times
MARY:
ANNOUNCEMENTS:
COT: