Salsa & Merengue Class

2022-09-13Leave a comment

QIC: Cohiba
When: 2022-09-13
Pax: Cohiba, oldbay, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: SSH, Windmills, Cherry Pickers, (5) Burpees OYO
THE THANG: At Benchwork doing Derkins, Dips, and I-Merkins; Wall Workout doing Balls to the wall and Seated Chair with Merkins; On the football field, started at goal and did a type of transportation to the 10 yard line doing Shoulder Taps, 20 yard line doing Plank Jacks, and 30 yard line doing LBCS. Three rounds were done with the transportation as Bear Crawls, Lunges, and finally Crab Walks; 11s at the Basketball Court doing Pete Parkers and Dips.
MARY: Flutters, Box Cutters, American Hammers, Hello Dollies
ANNOUNCEMENTS: 10-Year Anniversary Events and Blood Drive
COT: FMHS Student & Faculty Safety, Spinner’s friend with Cancer on Side of Neck, and Shower Curtain health progress

TClap |

Dancing with heavy things

2022-09-07Leave a comment

QIC: Triple Lindy
When: 2022-09-06
Pax: Cyclops, f3_hassellhoff, Kcop, Ölaf, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: Spinner – SSH IC, Moroccan Night club, some other stuff
THE THANG: mosey to the rock pile
Curls
Overhead presses
Some other stuff
Replace the rocks

Mosey next to the field for some Dora

Mosey to the front of bleachers. Find a KB.
Debut offset merkins pass the bell on the left hand side

Mosey to entrance shack
Die of pain and dips

Mosey to COT
MARY:
ANNOUNCEMENTS: READ THE NEWSLETTER
COT:

TClap |

Christmas In August? How Thrilling!

2022-08-30Leave a comment

QIC: Drop Thrill
When: 2022-08-30
Pax: Assassin, Drop Thrill, Tater, training_wheels, Triple Lindy
Posted In: The Ballroom

WARMUP:
THE THANG: 12 days of Christmas was the thang:

1-run
2- Deconstructed Burpee’s
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

We got through Day 10 in our festive workout. I know everyone was sad we didn’t get to Day 12.

Thanks Triple Lindy for one year as Site Q at Ballroom!

ANNOUNCEMENTS:
COT: Triple Lindy’s wife and her first wedding she is officiating. Prayers for Cybil for healing and wisdom for her doctors.

This September check in on someone you haven’t seen in the Gloom in a while.

The Thrill is gone..

TClap |

What is this way?

2022-08-19Leave a comment

QIC: Shady
When: 2022-08-16
Pax: Bass-o-matic, Boss Hogg, JWOW, oldbay, Senator Tressel, Shady, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: started with the classic SSH, cherry pickers, merkins, low slow squats, finished with some hamstring and back stretching (which was amazing)
THE THANG: Pearls on a string theme where we ran all over “campus” to different waypoints to do the exercises below…adding a new exercise per stop…start with 10 merkins, next stop 10 merkins + 15 squats…and so on. Once we got to 30, we did 30 again and back down dropping the highest rep exercise at each stop.
– 10 merkins
– 15 squats
– 20 CDD
– 25 flutters
– 30 calf raises

Finished with a starfish / 4 corner. Paired up and went to each 4 corner coming back to the center for 3 burpees. Corners were: 10 wide arm, 10 bomb jacks, 10 jump squats, 10 American hammers.

MARY: circled up and each pax called an exercise.
ANNOUNCEMENTS: lots in the newsletter coming up in September!
COT: prayers for Caroline (Shady’s 2.1 teammate) surgery

TClap |

Webb-o-rama (moderate version?)

2022-08-09Leave a comment

QIC: oldbay
When: 2022-08-09
Pax: Cousin Eddie, Dojo, Hurler, Kindergarten Cop, oldbay, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP:
SSH
Windmills
Imperial Squat Walkers
Mountain Climbers
Merkins

THE THANG:
– Bomb-Jack // 3 SSH (1-4)
– >> Bear crawl to next station
– Big boy sit up // 3 American Hammers
– >> Lunge to next station
– Jack Webb –
– >> Run to stop sign and back
Repeat for rounds 5-7
Repeat for rounds 8-10

People Chair while everyone tried an exercise Hurler learned at F3 Clemson – the Dancing Tiger.

MARY:
– LBCs
– Flutters
– Box cutters

TClap |

Substi-Q

2022-08-04Leave a comment

QIC: Cousin Eddie, Rebel
When: 2022-08-02
Pax: Bass-o-matic, Boogie Down, Cousin Eddie, Dojo, Fogerty, K-Cop, oldbay, Rebel, Spinner (Derrick Dominey), Tater, Triple Lindy, Wicked Tuna
Posted In: The Ballroom

WARMUP: Cousin Eddie took us through SSH, windmill, IW, Merkins. This guy is accelerating and will have a VQ next week.

THE THANG: We started with a DORA, 100 merkins, 200 Dips & 300 squats. Moved to back of building for 3 mins on and 30 sec rest. 3 exercises for 3 mins 10 reps each and continue for 3 mins.
First round – merkins, CDD, monkey humpers
2nd round – Flutter , big boy, hello dolly

Back up the hill and did Dips and Step – ups up to 7 count and then back down to 1. Mosey to COT

COT: prayers lifted and K-Cop took us out with prayer.

TClap |

Board of Discomfort

2022-07-27Leave a comment

QIC: Twister
When: 2022-07-26
Pax: 3D, Assassin, Drop Thrill, Hasselhoff, Kindergarten Cop, oldbay, Spinner (Derrick Dominey), Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: A bit of light stretching

THE THANG: the pax moseyed over to the board of discomfort and proceeded to execute 1/2 of the board. After every two exercises the pax ran down the hill to the weird blue hut behind the school OR walked around the parking lot with 20 SSH before returning to the board
MARY: two rounds of GAS PUMPERS

The Q talked about forgiveness and doing the harder thing

ANNOUNCEMENTS: many

COT: We prayed for all prayer requests and all though TAPS unmentioned

TClap |

Tanknation at the ballroom

2022-07-19Leave a comment

QIC: Bass-o-Matic
When: 2022-07-19
Pax: Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Cousin Eddie, Dojo, Fogerty, kindergarten coo, Nada, oldbay, Reaper, Rebel, skipper, Spark Plug
Posted In: The Ballroom

WARMUP: Broga, SSH, IW, Windmills, dips, derkins, mosey
THE THANG: 10 signs with exercises on them. Each increments by 1 exercise. Do a sign then a lap. 10 ea. Merkins, big boys, squats, plank jacks, LBCs, Mtn climbers, SSH, flutters, American hammers, burpees. See yard backblast for more derails
MARY: Rebel led
ANNOUNCEMENTS: read newsletter.
COT: prayers

TClap |

No discounts for the Coupons!

2022-07-12Leave a comment

QIC: Fogerty
When: 2022-07-12
Pax: Bass-o-matic, Beaker, Boogie Down, Boss Hogg, Cousin Eddie, Dojo, f3anchorman, Fogerty, Kindergarten Cop, oldbay, Rebel, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: SSH, Cherry Pickers, Merkins, Imperial Walkers, LBCs
THE THANG: Starfish w Bombjax at the center – 3 exercises at each of the corners. Coupons were a hit !
MARY: 5 mins at end
ANNOUNCEMENTS: Blood drive, CSAUP, Bubble pancake breakfast, Final count down,

COT: Prayers for Tootie, Destiny in-laws, Health, Families

TClap |

1776 + 1 Recovery

2022-07-05Leave a comment

QIC: Cubbie
When: 2022-07-05
Pax: Cubbie, Drop Thrill, Kindergarten Cop, oldbay, Sprocket_F3, Triple Lindy
Posted In: The Ballroom

WARMUP: 10x ALL: SSH, Hillbilly Walker, Moroccan Night Clubs, Windmills, LBC
THE THANG:
3X10s: at the benches: Dips and incline merkins, Single Leg Step – Ups

Dora w/ partner:
150 Flutters (double count)
150 Squats
150 CDDs or Merkins or Incline Merkins
150 Calf Raises

mosey back to COT area

10x ALL: Monkey Humpers, V-up/Toe touches, Peter Parker’s, LBCs, Flutters, Scissors

COT: Repeat of eloquent NASA speech after 1776 “Be thankful one of our freedom’s is getting to have different opinions.”

Ask for God’s help when situations seem out of control. HE is the one in control.

@triplelindy Thank you for the opportunity to lead these men.

TClap |

F3 The Fort

Category: The Ballroom

Salsa & Merengue Class

Dancing with heavy things

Christmas In August? How Thrilling!

What is this way?

Webb-o-rama (moderate version?)

Substi-Q

Board of Discomfort

Tanknation at the ballroom

No discounts for the Coupons!

1776 + 1 Recovery