Tag: Backdraft

Smoked Heavy Picker Uppers

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Reviewed the F3 Mission and Core Principles
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Merkins, and Strawberry Pickers
THE THANG:
Stage 1 = 100 Kettlebell Swings
Stage 2 = Dora (Team up with a Partner): 50 Man Makers, 100 Shoulder Presses, 150 Goblet Squats, and 200 Tricep Extensions. While one person was doing the exercises, the other was jogging with their Kettlebell to the end of the parking lot and back.
MARY:
Stage 3 = 3 Rounds of the following exercises with reps at 10, 20, and 30: American Hammers, LBCs, and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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4 corners, 3 times = 12 corners

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Airborne stretch
Side straddle hop
Low slow squats
Slowzie

4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle

4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle

4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees

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CMPD

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WARMUP: Moroccan Night club
Side straddle Hop

THE THANG: workout with Cindy’s 15 Merkins, 50 Side straddle hops, 10 Man-Makers, 6 burpees. Between each set of exercises, carry cinder block down hill and return up hill. Finished with 1.5 mile run.
MARY:

ANNOUNCEMENTS: cannoli run May 18 Jager May 11, Bethel Men’s shelter May 2, Read slack

COT: prayers for police officers and family from shootings. Family operations, kids safety.

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Fountain of Youth

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WARMUP: SSH, IW, merkins and other
THE THANG: Dora 2x. First Merkins, LBC, Squat
2nd round – CDD, calf raises, flutter

Run down to bus pick up area and did Merkins and Big Boy start with 1 merkin rollover do 1 BB, then 2 – 11. Run back for COT.

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Super 7 and a Burpee Mile

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WARMUP: extended warmup with the usual suspects
THE THANG: mosey to the back wall of the school for some wall sits/exercises. Then to the track for the Burpee Mile= stop at 3 spots along the track & do 3 then 6 then 9 Burpees. Rinse & Repeat for 4 loops. Stole idea from . #crowdpleaser
Finished up with Jack Webb
MARY: no time
ANNOUNCEMENTS: Jaeger, Amrap 4 Autism
COT: great reminder from to reach out to a Pax that you may not have seen in a while.

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35 reps for 35 years

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WARMUP: Run up 160 around back of WEP on the north end, plank in parking lot
THE THANG: we ran hill repeats with 15 squats at top of stairway to heaven and 10 box cutters at stop sign in parking lot entrance plus 5 burpees in parking lot each time pax reach the middle between hills. After 2 rounds of hills, run a lap around WEP. Rinse and repeat. Run home.

COT: Solid effort by all pax. 6 pax who posted were met by 3 runners at COT.

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The dog ate my homework.

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WARMUP: mosey 1/2 mile to golf course parking lot. 15 ssh, 15 mtn. Climbers, 15 lbc.
THE THANG: 10 burpees, 20 alternating jump squats, 30 cdd, 40 squat jumps, 50 merkins run lap in between exercises 50 squats, 40 flutter kicks, 30 lunges, 20 of something, 10 burpees hand off to shady run 1/2 mile back to start point. 7s on the narlyist hill in tega cay jump squats and partner plank merkins. Mosey to playground 10 merkins 20 pulls, 30 step ups. Run and repeat. Finish with Mary.
MARY:
ANNOUNCEMENTS: newsletter says it all. If you don’t get it get yourself on the list to start.
COT: prayers for Ms, 2.0s and unspoken.

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