Tag: Beaker

Omaha @ Tallawah

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WARMUP: There was a significant emergency response at the WEP parking lot so we moved our kettle bells over to an adjacent parking lot. We moseyed over to the new playground which as we learned, due to the lack of pull up bars, is not as good as the old playground. We made due by doing some warm up exercises and made our way back to the bells. Now, due to a woman now working out solo by our kettle bells, we moved again to the long Springs parking lot.
THE THANG: Murder Bunnies 1/2 way down the parking lot (~25yds)
10 Clean & Jerk (ea arm), run to the light, 10 Burpees, run back.
20 Tricep Extensions, run to the Pike Electric parking lot, 20 Merkins, run back.
30 Upright Rows, run to the Massey St intersection, 30 American Hammers, run back.
40 Curls, run to the Main St intersection, 40 Flutter Kicks, run back.
Overhead Carry your kettle bell back to COT.
MARY: See above.
ANNOUNCEMENTS: Indeed
COT: Yes

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Vessel for the Vine

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WARMUP: mosey around parking lot with rucksack and coupon.
THE THANG: each lap change method of holding rucksack and sandbag. Make laps around EarthFare parking lot while sharing 60lb sandbag, world’s heaviest laptop bag,
MARY:
ANNOUNCEMENTS:
COT:

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Lights

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WARMUP: I forgot to write backblast so this is not the whole truth….
THE THANG: run to bank and do SSH until 6, run to bottom of hill and do IW till 6, run to basketball nets and do something (forget) till 6. This I know is true: Mossy to first light pole. 15 LBCs then run up the hill to the 9th light pole and do 15 LBCs and come back. Then run to 8th pole and 15 LBCs and come back. Continue this by reducing a light pole. The cheetahs got to about 4 light poles the turtles I think 6. All in all about 4 miles total. It SUCKED
MARY:
ANNOUNCEMENTS:
COT: Olaf, flounder and Sasquatch rucked, Beaker was late and tried to find us

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Flip #3

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WARMUP: Mosey through amphitheater to the front; 20 – IW, HW, SSH, CP

THE THANG: back by popular demand: the randomizers!

Mosey up the hill
20 curls, overhead presses, Tri extension, goblet squats (it is a gear AO)

Mosey up the hill
Randomizer games

Rinse. Repeat x 3

MARY: She might have been with the FIA out back

ANNOUNCEMENTS: Convergence, stuff the bus, Bethel Mens Shelter. Read your newsletter.

COT: Praise – @beaker’s son stuttering less
Pray for family of Pastor Don Love in this time following his going home last week.

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Changes Are Coming

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One of the things F3 does well is promote individual leadership. It provides a platform where everyone is Free To Lead in whatever initiative they see is necessary to create an impact. We step up to be QICs for AO’s, 1st,2nd and 3rdF events, etc. and that’s the great sign of a leader.

Another great sign of a leader is understanding your audience and impact, understanding when to pívot and readjust. Follow me here. With the plethora of AO’s to choose from on a day to day basis, sometimes some sites get left out with no one showing up to support. That can be very deflating to a person’s ego. With Wednesdays being one of the days where there are so many choices to pick from, I’m choosing to adjust Tallawah’s schedule from weekly to bimonthly.

Starting Sept 6, Tallawah will only be opened on the first and third Wednesdays (and fifth if applicable) for a 45 minute gear workout. After August 16, the next time Tallawah will be opened will be Sept 6.

Thank you,
Beaker out ✌🏾🧪

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Awkward Movements

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WARMUP:
Tempo Merkins, A little bit of Broga, calf raises

THE THANG:
Wanting to focus on improving mobility and core stability, I designed a weinke to challenge that.
– KB pendulum swings x 5 (in each direction)
– Deadlift to Squat motion x10
– Cross Chop x 10 (5 each side)
– KB Windmill x 10 (5 each side)
– One legged overhead press x10 each leg
– Plank Pull Throughs x 10 (5 each arm)
– Inchworm to frog jump across 2 parking spaces
– duck walk back
Repeat till time is up.
We got about 4-5 rounds in.

The deadlift to squat motion is where you bend over as if you’re doing a deadlift, keeping your back straight. Drop into the bottom of the squat position. Using your legs, drive straight up and NOT back into the bent over position.

MARY:
ANNOUNCEMENTS: Stuff the bus, HIM Camp, 9/11 5K, convergence on 8/4, F3 Dads Camp.
COT:

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When Triple Lindy got Footloose

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WARMUP: @beaker, @slapshot went for a run. @beaker stayed for the remainder
mosey to far corner
The usual (ssh, IW, hw, etc)
THE THANG: Corner 1 – randomizers
Corner 2 – heavy thing
Corner 3 – randomizer
Corner 4 – heavy thing
MARY: merkins and other stuff
ANNOUNCEMENTS:
COT:

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