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
WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps.
THE THANG: We all need partners in life
Partner 1 planks either in regular or forearm mode while Partner 2 performed three exercises at each corner. Running the long stretches between stations and side shuffling on the short ones
Round 1 – 5 Diamond merkins, 10 sumo squats, 15 donkey kicks
Round 2 – 5 hand release merkins, 10 regular squats, 15 big boy sit ups
Round 3 – 5 flying squirrels, 10 sumos, 15 LBC’s
Round 4 – 5 burpees, 10 Bobby hurleys and 15 sumos
Mosey to the light poles
Light pole 1 – 10 burpees
Light pole 2 – 10 merkins, 20 big boys
Light pole 3 – 10 diamond merkins, 20 squats, 30 flutters
Light Pole 4 – 10 wide arm merkins, 20 seal jacks, 30 calf raises, 40 shoulder taps
Mosey back toward COT – stopping mid way for 15 hand release merkins in cadence.
MARY: American hammers and protractors took us to 0600
ANNOUNCEMENTS: cannoli Run, let me run 5k’s both Saturday at 0900.
Silfab discussion at 0745 Saturday at the Kingsley Fire Pit
AI discussion Friday at 0615 – St. John’s UMC.
Read your news letter
COT: Gratitude for this community, those who inhabit it and all we can influence well through our words and deeds.
Our credo is to leave no man behind and leave no man where we found him. Apply the same principle to our community by getting involved and not doing life alone. A HIM influences by word AND deed. Thankful for the men who ensure YHC has better alignment of word and deed because of F3.
Thanks for the call, Bass-o-Matic. :eye:
THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed.
ANNOUNCEMENTS:
Fogerty is your host for Adopt A Highway F3 trash pickup this Saturday at Harris Street Park. 07:45. Great fellowship opportunity and community service.
Dojo is interested in having you sign up for the Canoli Run, one week from this Saturday.
COT:
We had one Pax share a pretty critical situation that needs prayer and love.
Many pax have graduation, college and high school.
Always a pleasure to be in the gloom
-30-
DISCLAIMER: Disclaimed, they were shocked.
WARMUP: Mosey
20 SSH IC
10 LSS IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga
THE THANG: Burpees at the light poles
Run to first light pile, perform 1 burpee. Return to start and do first listed exercise.
Run to 2nd light pile, perform 2 burpees. Return to start and do second listed exercise. And so on…
Exercises:
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 American Hammers
20 Diamond Merkins
10 CDDs
MARY: Flutters, Freddie’s, Gas Pumpers, Box Cutters
ANNOUNCEMENTS: lots!
COT: stays in COT
Rebel forgot how to do a backblast. :sunglasses: