WARMUP:
– SSH and a few other things
THE THANG:
– Twister made us play with Cindy along the light poles plus some mosey
– Grinder called some suicides with SSH and Burpees completed with the Airborne Hip-exercise and some mosey.
MARY:
– plenty of mumble chatter
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP:
– SSH, WM, IW, some mosey
THE THANG:
– set of 2 exercises with 20/22 rep count and then run a lap, rinse and repeat 6 times with different exercises
– Jack Webb: 10/40 Merkin/OHC
MARY:
– round of mary right before COT
ANNOUNCEMENTS:
– 2 FNG’s for Dec. 31 is awesome!
– read your newsletter
COT:
– was held
WARMUP:
Windmills
Cherry pickers
Low and slow squats
“Hold”
MNCs so Cyclops
“Recover”
Plank
downward dogs
Upward dogs
“Hold”
Merkins
Peter Parker’s
“Recover”
THE THANG:
Mosey to side of pike building
Bear craw under awning allllll the way down
Mosey to half wall
30 Dips
30 Derkins
30 step ups
Mosey to park
Jack Webb (5 rounds)
Mike Tyson’s
Chin ups
Chin ups to failure OYO
Mosey around park- counter clockwise
Every bench complete the following:
15 air squats
10 calf raises
5 flying squirrels
7 or 8 benches were passed on way to pavilion
Under pavilion
Wall sits while 6 comes in
Take turns burpee broad jumping to end of stage and run back to wall
Started with Dora but then modified to group work for time management sake we had important work to do
50 J-Los
30
Calf raises
30
Pigeon toe calf raises
50 flutters (4 count in unison)
Mosey all the way to Kimbrells furniture store to complete monkey humpers tears facing inside Kimbrells where Cicada was supposed to be setting up a men’s breakfast.
MARY:
Stretches and a couple rounds of Mary
Freddy mercuries
Box cutters
LBCs
ANNOUNCEMENTS: newsletter
COT: shared letter from F3 Safari
Good morning my brother.
My name is Phelix Obuya (F3 Safari), born and raised in Kenya. Iwas born in abject poverty to an extent that we rarely had two meals. I wore my first pair of shoes when going to High school. Iwas born in a family of 7 but 5 of us died, my late dad included, therefore it is my 78 year old mum, my brother Chris and I who are alive. Am 48 years old and have been a member of F3 since 2020.
I hold 2 Master Degrees in Strategic Management and Community Studies and have worked with diverse organizations. Chaplain Steven Hubbard and I founded a Foundation and got it incorporated in Kenya this year. Damien’s Hope Foundation as it is called follows the ethos of the late St. Damien of Molocai, a Belgium Catholic priest who died while serving lepers. We therefore are dedicated to work with the “modern day lepers” who are needy and aren’t capable of meeting their basic needs in the society.
Damien’s Hope doesn’t have any kind of funding at the moment but we rely on personal contributions and goodwill.I do my apostolate on foot because many times I never have even cash to pay for transport. Having gone through very tough times in life moved me to found Damien’s Hope Foundation,
The reason am writing this mail is to sincerely thank you, Brother Patrick Lloyd, Fort Mill AO, Lake Wylie AO and Rock Hill AO plus any other person of goodwill who mobilized clothes, shoes and all the beautiful and valuable items that were received with gratitude to support our local F3 members and the needy in this community.
Allow me to conclude that by quoting from the Gospel of Mathew 25:35-40 that whatever you did, it was Jesus who benefited through your amazing support. We have received even some financial contribution that has always been handy in providing food and transportation to the pax who do not have any source of income and I always say, “Glory Be to God.”
Without taking much of your time let me take this humble opportunity on behalf of F3, Langata Kenya to THANK YOU FROM THE BOTTOM OF MY HEART FOR THE GREAT WORK AND SERVICE TO THE NEEDY.
Never leave no man behind, don’t leave a man where you found him.
Be blessed.
Your humble Brother,
Phelix (Safari)
WARMUP: SSHs, Imperial Walkers, Windmills, MNCs, Plank Stretches
THE THANG: 1st Half, simple routine, run around the park, stop at each swinging bench, three exercises (10 merkins, 10 squats, 10 LBCs). two laps were completed by all in attendance.
Hand-0ff to Straight-up
Quick lesson of speaking to others..THINK before you speak
T – Is it True?
H- Is it Helpful?
I – Is it Inspiring?
N- Is it Necessary?
K-Is it Kind?
Typical Straight-Up workout..it was full of bear crawls and abs exercises that were very difficult to do. We covered most of the park, running up and down the parking lot hill, dips at the bottom and top, a visit to the play ground for pull-ups and lunges. Finally, a set of complex American Hammers and LBC swirls.
ANNOUNCEMENTS: X-Mas Convergence 12/24
COT: Prayers for Vuvu’s Mother
DISCLAIMER – this is a repeat performance of what I Q’d up earlier this week at The Ranch, but we were not able to complete it all then. We did today.
WARMUP: Quick run/jog around the parking lot, around the amphitheater, then onto the amphitheater stage. Circle up and 10-25 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
* Hillybilly walkers
* Overhead claps
Mosey back to the parking lot near COT to start the main event…..
THE THANG:
4 corner fun
Cones were set up around the parking lot and the amphitheater. Do the exercise, then the movement to the next cone.
Area was approx 60yds long x 30yds wide.
1. Burpees, then Lt Dan to next cone (~60yds)
2. Box cutter, then crab walk to next (~30yds)
3. Merkins, then Lt Dan (~60yds)
4. Mountain climbers, 2 ct, then crab walk (~30yds)
Repeat until time out
Reps of each exercise were descending with each round: 25, 20, 15, 10, 5 (75 total reps of each exercise)
Everyone got through all 5 rounds of the loop until we ran out of time (75reps of each exercise). GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: None. Out of time.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Went to each PAX for a prayer and a praise.
* Lifting up prayers that were said and unsaid.
We worked every major muscle group – legs/glutes, abs, arms, chest, shoulders, back. Gonna feel this one tomorrow!
Thank you for the opportunity to lead.
– NASA
WARMUP:
– SSH, WM, IW
THE THANG:
– 10x burpee + 20x MC (1:1) + short run
– 10x burpee + 20x Big Boys + short run
– 10x burpee + 20x Peter P. (1:1) + short run
– 10x burpee + 20x A. Hammer (1:1) + short run
– 10x burpee + 20x dips + short run
–> long run and rinse and repeat
MARY:
– sandbag carry with some man-makers and squats
ANNOUNCEMENTS:
– read your newsletter
COT:
– was done throughout the workout with great mumblechatter
WARMUP:
– 22x SSH / 11x Windmill / 22x IW
– mosey complete round around WEP
THE THANG:
– 11x exercises with 11x reps each
– after completing above mosey a round around WEP
– rinse and repeat
MARY:
– had some time left for Jack Webb and Sally with squats
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP: We warmed up under the bandshell as apparently everyone was scared of rain.
THE THANG:
Never too early for 12 Days of Christmas
1-run
2- Deconstructed Burpee’s/Turkish getups
3-Jump squats / Goblet
4-LBCs
5-Diamond merkins / Shoulder pressure
6-Imperial walkers / chest press
7-Rosalitas / Hammers
8-Slow flutters / Calf raise
9-Low slow squats / Sumo goblet
10-Lunges (10 each leg)
11-Merkins / Lawnmower
12-Burpees / Dead
MARY: Was done.
ANNOUNCEMENTS: Read your newsletter
COT: Thanks Ringer for coming over from Indian Land region. Hope to see you again soon.
WARMUP:
– SSH, Merkins, DC, BB
THE THANG:
– mosey to big hill across Vet. Park. Do 11’s with Burpees and Squats, bear crawl up hill, run down hill. Mosey to Amphitheatre, some Merry, hand-over to Q no. 2
2ND HALF:
– squeaky wheel: 15 reps for 1 PAX in the center while other PAX do exercise chosen by that 1 PAX, rotate all PAX twice.
– Dora for Arms: run around theatre, 100: Merkins / 200 Dips / 300 OH claps
– last few minutes: Thunderstruck finish with Burpees and SSH (proper way)
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP:
– SSH / WM / IW
THE THANG:
– mousey a lap around WEP with a few stops to admire the scare crows while doing shoulder taps, LBC, etc.
– actual theme was mosey around the scare crows, starting at the mill stone up to gas station, back down to mill stone, up main street, over to church, up the damn hill, over to print shop, another damn hill to the gun store and back to COT. 5 stops along the way with same set of exercises: 40 squats / 30 plank jacks / 20 American hammers / 10 kraken burpees. Sprinkled a few wall sits, pull ups and dips in along the way.
MARY:
– who is Mary?!
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held