WARMUP: SSH, IW, plank Jax, hillbilly walkers
Warm up
3 min drills
Merkins
Squats
Plank Jax
SSH
Dips
Big Boys
WAM
Jump Squats
Calf Raises
CDD
Flying Squirrel
Flutter
Hand Release
Hello Dolly
LBC
Jump rope
Lap around building
Repeat
COT:
WARMUP: Stretch, Merks, Cherry Pickers. SSH, Squats,
THE THANG: HIIT – One minute sessions – 5 total. (Merks, Derks, Squats, Dips) – Ladder work with Squats, Merks, Donkey Kicks) Closed out with 4 corners with a Pax choosing the cadence and exercise.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Final Countdown and 10yr Anniversary, Community Svc Opportunity 9-24-22.
COT: Prayers for healing, Marriage, Family, Pax.
WARMUP: SSH, Overhead claps, MNC, Windmills, Karaoke, butt kickers, and goof balls
THE THANG: lots of running, leg exercises including squats, monkey humpers, calf raises, lunges. Then did a dora 100 merkins, 150 seal jacks, and 200 shoulder taps, finished with some curb work and running
MARY: flutters, LBCs, box cutters, and some broga
ANNOUNCEMENTS: final countdown, dam to dam sign up
COT: stay close to HIM to stay on track and refreshed and recharged. We tend to get sidetracked and sucked into the vortex of the world going going going and it wears us down and we become vulnerable. Stay close to HIM
WARMUP:
Mosey, shuffle, toy soldier, bear crawl, moracan night club,l
THE THANG:
20sec on 10sec rest
3rounds
Merkins
Leg lifts
Sumo squats
Wide arm Merkins
Donkey Kicks
Squat jumps
Plank punch
Flutters
ANNOUNCEMENTS:
Read Newsletter
COT: was glorious!!
WARMUP: Light Stretches
THE THANG: The Pax executed The Twister- Dora at the Baxter Exchange
MARY: Flutters and of course Gaspumpers
ANNOUNCEMENTS: it was advised that the pax read their newsletter
COT: Prayed for Marriages
WARMUP: Some side straddle hops, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers to loosen things up
THE THANG:
Used the ol’ Seconds Pro app to provide a TABATA workout with 50 seconds on 20 seconds rest ratio. After every 4th exercise we would rotate to the next corner of the parking lot. It should be noted that I used an Apple playlist and the app appeared to have undergone an update since last use… By the time I discovered the errors with both of these items we had come too far (I already pushed start) and the only option was to press forward for the next 40 minutes… We made it through a full cycle and 3/4.
Merkins
Squats
Flutter
Donkey Kick
Rotate
Calf Raises
Mountain Climbers
Side Straddle Hops
Al Gore
Rotate
Box Cutter
Plank Jacks
Lunges
Dry Dock
Rotate
Seal Jacks
High Knees
Monkey Humpers
Freddie Mercury
Rinse and Repeat
Things learned:
-the update changed the default voice from an Australian lady to a deep voiced male… not as fun to be told to do monkey humpers by a deep voiced male
-Apple includes U2’s One as a 90’s Rock/Alternative Essential, and while a great song, it is not terribly motivating… however it is very long…
-the update also messed up the volume of the coach voice anyway, so everyone just had to listen to me yelling over U2 anyway…
COT: It happened… we were all there…
Mosey
Circle Up:
15 IW, 15 Peter Parker’s, 15 Parker Peters, 10 Merkins, 15 Cherry Pickers.
Mosey to front of shopping center:
Bear Crawl, Crab Walk and Lunge Walk between light post then jog around building.
At light posts: 40 Squats, 20 Merkins, 30 Hello Dollies, 20 CDD, 30 Apollo Ohno, 40 LBC and 5 Burpees.
Rinse and Repeat x3
Peoples Chair with each person doing a burpee, balls to the wall and peoples chair with each person doing a bomb jack.
3 minutes of Mary: X/O, box cutters, LBC, etc
WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right
People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10
MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)
ANNOUNCEMENTS:
COT:
Wegmans was tapped to Q but due to 2.0 issues, a call to the bullpen was made at around 0415. YHC was happy to lead in his absence. Fun group this morning!
I about splashed merlot after all those lunges. Nice Weinke, Wegs.
WARMUP:
20xSSH
10xMerkins
Southern Gentleman, Northern Aggressor, Side Planks
Low Planks
10xJLos
THE THANG:
10x Lunge Walk across Parking lot, 10xMerkins, 8xCDDs
4 Corners of 10x Squats and 10x Tricep Dips at alternating stops
MARY:
Yes
ANNOUNCEMENTS:
Post on Saturday!
COT:
Double D’s mother and Father in law both dealing with health problems.
Destiny’s co-worker, Susan, also having a heart issue.
Tater getting a week with his grandson (3.0??) – prayers he can pour into him.
Change Order thankful for F3 and what it has done for his life. We can all say the same, brother.
Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the ‘sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest FNG (Cousin Eddie), EH’d by Rebel. Conditions were great – sky was clear & the rain last night cleaned the streets off for us, but also washed away my exercise notes from the curbs (lesson learned & more on that later)! It was the perfect setup for a VQ…
Started with the 5 Core Principles & Disclaimer, then got right to it.
WARMUP:
A short mosey around the parking lot
SSH x20
LSS x10
Alternating Lunges x10
Slooow Merkins (3-count down) x10
Imperial Walkers x10
Token Burpee x1
THE THANG:
Today was a somewhat of a hybrid of Pearls on a String / 11’s
Started at the 1st Street Light in front of Lowe’s Contractor Parking/Pickup
First “Pearls Set” was 10/ea: Merkins > LBC > Squats > Flutters > Big Boys > Plank Jacks
Then the “11’s Hybrid” component, which was 1x Flying Squirrel
Mosey up the road to the 3rd Street Light (back toward Empire Pizza)
Next was 9/ea of the Merks > LBC > Squats > Flutters > Big Boys > Plank Jacks
And 2x Flying Squirrels, then Mosey back to the 1st Street Light
Mosey & Repeat: 8/ea + 3, 7/ea + 4, etc. The exercises quickly moved from the main drive into the parking lot to get away from traffic. The last two rounds/sets were done in cadence – not just for my own accountability, but wanted everyone to finish together.
Short mosey back to the flag, where Mary joined us for the last 6’ish minutes. The unofficial total distance was just shy of 1.5mi (I haven’t yet joined the Strava cult).
I think the mumble chatter was good, though I was deaf to most of it as I was putting everything I had into calling exercises, trying to catch some breath in between, and pushing myself to just keep going!
Upon the clock striking 6am, the PAX graciously provided some feedback from the workout. I’ll remember to speak louder than what feels necessary (especially when in close proximity to a highway!), consult amazon to get my hands on some water-proof chalk (which sounds like it would be a parent’s nightmare… isn’t the fact that chalk doesn’t last is what makes it acceptable for the 2.0’s?!), and a Q should call an audible when needed & modify their own weinke to ensure the Q can complete it (I fumbled on completing the 9x Flying Squirrels, though I did pull it together & knocked out the last 10 when it was time)!
HUGE THANKS to Weezer – it was an incredible honor & privilege to have the opportunity to lead such an awesome group this morning. Huge shoutout & THANK YOU to Grizzly (my original EH’er) & WhatDid for making the early drive down from Metro (and THANKS to Shady for passing the note to them!). And another HUGE THANK YOU to all my PAX brothers who showed to know this morning. It was amazing having such a strong turnout! The support was more than humbling!
MARY: Yes
ANNOUNCEMENTS: Read your newsletter. 2nd F Lunch today (was today). F3 Dad’s this Saturday @ WEP.
COT: Praises & Prayers all around.