WARMUP: Broga
THE THANG: Squats, Running, Pull-ups, Knees to chest
WARMUP:
Broga with Up/down dog
Scorpion
20 SSH in cadence
15 Moroccan night clubs IC
10 cherry pickers IC
THE THANG:
Moseyed over to The center of the parking lot and did Burpee suicides – adding a burpee at every other parking spot and at the beginning Kaiser said we got in 42 burpees
Then moseyed over to the back side of the school to get Cindy’s. Started with 10 curls OYO. Walked over to the grass area in front of the school and did Murder bunnies between 2 points (it was about 100 ft – felt like 100 yds)
Did 10 curls OYO then went back to the start, did 10 squat presses. Had a couple 10 counts and got back to it with murder bunnies again. 10 Curls OYO at when done, another couple 10 counts to catch our breath and then the final leg with 10 squat presses to finish.
Since we still had almost 15 minutes left we did a quick Dora with:
100 merkins
200 hello Dollies
300 squats
Ran to next light post/median and back
Headed back to COT and finished with some flutters.
ANNOUNCEMENTS: F3 Dads on Saturdays in June at 0900 and mens shelter/dinner on the first Thursday of the month
COT: prayers/praises lifted up
WARMUP:
15 minutes of Broga led by Sasquatch
**THE THANG:**
3 (or 4) laps of Quadzilla by the pull up bars.
Grab a spot at the bars for 10 rounds EMOM of:
5 Pull Ups
10 Merkins
15 Squats
The minutes got shorter with each round…
Rinse and Repeat a/ 3 (or 4) laps of Quadzilla
MARY:
Flutters, Penguins, American Hammers, Protractor, Rosalitas, 1 min low plank hold
During the plank, YHC gave a quick speech on how to get “Murph Ready” with a little bit of work each day. This lesson can be applied to anything in life.
ANNOUNCEMENTS:
F3 Dads is happening tomorrow at WEP at 9:30
Bethel Men’s Shelter is moving to the first Thursday of every month.
COT:
Prayers for the way we love our lives – we could be gone in an instant without knowing.
Prayers for Mrs. Sasquatch starting a new job next week.
Prayers for Sharknado’s baby growing in his M’s womb.
PL out.
* prolonged plank and updog<>downdog warm-up, airbornes, Cindy Pyramid= 5 Manmakers, 10 hops over Cindy, 15 swings, 20″ wallsits, 25 heelraises, 30 squats (all with Cindy), mosey to 🛑, NUR back, drop the squats on the next set, drop squats and HRs on next set, drop squats HRs and wallsits next set – finish with 10′ broga.
slash held a dookie in the whole workout!
too many pax not getting broga!!!
WARMUP: run .8
THE THANG: golf course 9 holes with Merkins
MARY: took turns, flutters, tie touch, American hammers etc
ANNOUNCEMENTS:
COT: Funhouse traveling- vacation, Stang praise for young man staying with them , 🙌
WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good!
THE THANG: The AO was set up for wet, muddy pain with blocks and bricks. Mother Nature decided to throw electrically charged javelins at the Pax so we audibled to work under cover for 15 mins. Twister validated safe status for getting out in the open, then just as we put hands to the heavy things Mother Nature three another spear our way. Pax hauled gear back and the workout resumed undercover.
Here’s what we did:
Burpees X10
Bombjacks X10
Donkey kicks x10
Shoulder taps x10 IC
…rinse & repeat…again and again and again and…
COT: Thanks to the pax for enduring “the prison workout” as Twister called it. Quite appropriate since my theme for the planned weinke that never got unleashed focused on the Mental Battle. I’m very guilty of living in my head way too often, which leads to me becoming a prisoner in my own mind. staying in one spot under threat with grueling repetitive work is an even greater mental battle than the physical grind. Everyone pushed through including all the reps with inspiringly few groans…this is a tough group! and the toughness comes because of the group. I know I wouldn’t have knocked that out solo, so thanks for being there and pushing yourself and me. great work!
It being Memorial Day, we closed out with a challenge to remember someone who has passed during the drive home (vet or not). I’m grateful to have another day and grateful for those who’ve touched my life here and continue to touch me from the other side.
thanks to Bodywash. Honored to lead!
WARMUP: Broga
THE THANG: Mini Murph
MARY:
ANNOUNCEMENTS: Adopt a highway 5/14
COT:
Last night I was settling down for bed and decided to get on Slack to see who was Q’ing before deciding where to post this morning… Jekyll had just posted that Minnow Pond was without a Q so I felt the calling to volunteer.
WARMUP:
0514 Pledge
Disclaimer then a mosey to WEP playground area – SSH, cherry pickers, IWs, Arm Circles, Merkins all IC
THE THANG:
Miles with a side of Murph –
OYO 5 pullups, 10 merkins, 15 squats then run WEP loop
rinse and repeat until 0550ish
Fishstix tried to keep up with McGuyver for a while – the rest of us were….. slower. Most got 5 or 6 rounds in before time to head back to COT.
MARY: Got back to CoT with about 4 minutes to spare so got some solid Ab work in – Freddy Mercury’s, flutters, LBCs, Leg Raises, and 6 American Hammers before YHC rudely interrupted Vuvu to declare 0600.
ANNOUNCEMENTS:
This workout didn’t take a lot of planning or thought – that was kind of the point. Keep it simple was the plan this week. Put in hard work and don’t over-complicate things in life. Do this over and over and good results will come.
Funhouse still accelerating post AKA, knocking out pullups like a BOSS…
Nice to meet FratBoy
Read your newsletter –
Blood Drive needs more sign-ups Apr 12.
WARMUP: 5 pull-ups 5knee ups 5 flying squirrels 2 rounds
THE THANG: pick a block walk the campus 4 exercises 4 times
MARY: n/a
ANNOUNCEMENTS: newsletter
COT: share your burden as we can do it alone!!!
WARMUP: 15 minutes from f Broga led by Sassiest of all Quaches. Mosey to band practice field: SSH, Imperial Walker, Merkins, Squats, Mountain Climbers, Lunges, Peter Parker, SSH
THE THANG: DORA from Hell. Get a partner in crime. Do these things as your PIC runs the length of the field and back.
50 Burpees
100 merkins
150 monkey humpers
200 Squats
250 Plank Jacks
300 LBC
350 SSH
MARY: Plank and plank
ANNOUNCEMENTS: AKA Convergence and Shieldlock Invergence. No other announcements needed.
COT: prayers for Aquaman and CableGuy. Also Repeats mom and Kermit’s friend.