WARMUP: yes
THE THANG:
escalating 4 corners, wall stuff, Jack Webb, suicides, all kinds of good stuff
MARY: yes, 2 exercises, my timing was impeccable
ANNOUNCEMENTS: Yes, The Barry being the highlight of the announcements
COT: yes
WARMUP: mosey, windmills, Moroccan nightclubs, mountain climbers, curtesy lunges, low slow squats
THE THANG: 10 merkins, 20 curtesy lunges, 30 LBCs rinse and repeat then take a lap. 10 derkins, 20 squats 30 box cutters rinse and repeat then take a lap. 10 dips, 20 monkey humpers, 30 flutters rinse and repeat then take a lap.
Withdraw ping pong balls from bag to get the exercise. Roll the 2 dice and multiply the two numbers to get the rep count. If doubles are rolled, add the dice together and do burpees. If a red ping pong ball is drawn from the bag, take a lap.
Ended with my hip exercises
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH/Merks/Squats/LBCs/Imperial Walkers/Stretching/Cherry Pickers/Mosey
THE THANG: 11s w dual exercises at top and bottom (Merks/Squats and BigBoys/Plank Jax)
Cone work – Four Corners with 2 exercises at each corner- completed in Cadence.
Closed out with some Step ups,Dips, and Merkins.
MARY: 4 mins of Mary
ANNOUNCEMENTS: the Barry, Adopt a Highway, Blood Drive, Newsletter
COT: Prayers for Texas, Family transition, Health and Marital prayer.
Warmup:
SSH, Imperial Walkers, Windmills, Moroccan Night Clubs, and Strawberry Pickers then Mosey around the perimeter
The Thang:
1. Ballroom Blitz (AMRAP)
Set up 4 corners:
Corner 1 – 10 Merkins
Corner 2 – 20 Squats
Corner 3 – 30 LBCs
Corner 4 – 40 Step-back Lunges (20 each leg)
Run between corners; rinse and repeat for 2 Rounds.
2. Partner “Dance-Off” (10 mins)
Partner up for Dora-style work:
100 Carolina Dry Docks
200 Big Boy Sit-ups
300 Flutter Kicks (4-count)
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Good Q 4 corners. Hot stuff. burpees were done. Stayed on cement it’s cooler. <@U012K8DDK7V> has the details.
WARMUP: Disclaimer, mosey the front of the car line for COP
THE THANG:
COP (all in cadence): SSH x 20, windmill x 10, merkin x 10, Rosalita x 15, squat x 15, potato picker x 10, wide arms x 10, mountain climber x 15, Morracan night club x 30 while walking.
Mosey to the wall outside the school gym for People’s Chair. While in the chair, starting at one end, each pax does 5 merkins and returns to the chair. We did 3 rounds
Balls to the wall. Once in position, we ‘walked’ 3 steps left and went back 3 steps. Rinse and repeat while on the wall.
Mosey to bridge across the driveway and pair up. Four rounds along the bridge with exercises at each light.
Round 1: Lunge walk, 5 merkins at each light
Round 2: Light jog, 10 SSH…
Round 3: Bearcrawl 1/2 way with 5 squats, crabwalk 1/2 way with 5 dips…
Round 4: High knees 1/2 way with 5 jump squats, butt kickers 1/2 way with 5 jump squats…
Mosey back to the front of the school for Modified ST 300: 4 exercises followed by one lap around the parking lot
Round 1: Merkin x 10, LBC x 20, Monkey humper x 15, burpee x 5, take a lap
Round 2: Diamond merkin x 10, Freddie Merc x 15, alternate lunge x 15, burpee x 5, take a lap
Round 3: Stagered merkin x 10, hello Dolly x 15, hill billy walker x 10/imperial walker x 10, 5 burpees, return to COT
MARY: Mixed in throughout the workout
ANNOUNCEMENTS: Read your newsletter
COT:
Praise for health, family, F3. Prayers for family with illness, aging parents, traveling mercies for parents coming to town.
It was another great morning with my F3 brothers. The humidity was high, and so was the effort from the pax (all respectables today!). YHC heard some chatter about whether certain elements were ‘moderate’, but I don’t think anyone present this morning was unhappy about how they felt at the end of the workout. Having 50-plus and 60-year-olds out at 5am each morning, pushing ourselves, should make us all feel proud and extremely blessed. Few would have thought we’d be doing this at our ages! It was a pleasure leading the group today, and I look forward to the next one. Stay young, gentlemen!
Thought the title was catchy since it rhymed with hive. Nothing crazy, started with a little broga and a slight mosey to back lot. Did a few high knees, toy soldiers, butt kickers and mosey up and down the BB court. Did one round at benches of derkins dips and step ups 20 each.
Moseyed back to the front of school for the bulk of the work. Supposedly 4 exercises per minute but timing was a little skewed due to the Qs ADD. 10 reps each of WAM, merkins, mtn climbers, shoulder taps. Big loop mosey. Next squats, sumos, clave raises, and monkeys. Little loop. Abs big boys, weezy Js, amer Hammers, Flutters Big loop. SSH, jump squats, OH claps, Moroccan Nights. Little loop.
Had a brief Q/a on what’s big thing for summer. Good family focused responses.
Ab lab and wrap up.
WARMUP: Some SSH, windmill, Moroccan nightclubs, imperial walker, hillbilly walker, cherry picker
THE THANG:
Accumulating ladder with 20 reps of ab exercises, 10 reps of others. Lap in between. (ie. 20 LBC, lap, 20 LBC + 10 merkin, lap, etc)
-LBC
-Merkins
-Flutter
-Squats
-Heels to Heaven
-Dry Docks
-Freddie Mercury
-Step Ups
-Hello Dolly
-Burpees
MARY: a little bit to finish up
ANNOUNCEMENTS: there were some
COT: this happened
Listen: while I had an idea of what I wanted to do yesterday, I made this up as we went along. The rain cause me to modify. Needed to stay dry (well—WANTED to stay dry). I had a 2hr drive right after the workout to head up to see my dad in the hospital
We spent a lot of time undercover. And utilized a bunch of squats and lunges. Burpees are apparently frowned upon at a moderate. Duly noted :smiling_imp:
Prayers for our kiddos and our parents.
WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence
THE THANG: a round of 13s – 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and shoulder taps – starting count was one. The pax migrated to station 2 via lieutenant dans, and at station 2 did big boi sit ups and American hammers ( or was it Russian twists, I forget) – starting count was 12. The pax returned to station via a mosey around the parking lot.
The task proved a bit ambitious for us, as we reached 6:00 with a couple of rounds left to go, but at f3, we get paid by the hour, not by the rep, so the effort was honorable
After reminiscing about the old abc wide world of sports, we spent some time brainstorming some good f3 names inspired by IP of our youth. Don’t be surprised if an upcoming fng goes home named something like Danny Zucko, Fonzie, or Grimace.
MARY: negative ghost rider
ANNOUNCEMENTS:
COT: prayers were lifted for vuvu and other pax in attendance