Tag: Bodywash

Asphalt Football Field

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Warmed up with mosey, toy soldiers, karaoke, shuffles and high knees.

Went to the asphalt parking lot: every 10 yards we bear crawled to next exercise in cadence. Count of said exercises was ascending from 5 CT to 50ct increasing by 5 every 10 yds.

1/4 mosey followed by 10 burps.

Back to asphalt field and go in reverse.

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C.A.L.M.

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Well, this workout was anything other than
C.A.L.M. for the first 20 minutes. Comments were flying all over the place for my early incoherent 5:15 a.m. speech and demonstrations patterns. Rough start. It never let up after @Fishstix chided me with my beautiful description of Moroccan Night Clubs.
WARMUP: So we warmed up with a few of those and two other exercises.
THE THANG:
3 sections:
1. 15 minute workout with a partner; timer is the one person in the larger group doing 12 manmakers with a 30 lb sandbag
Partner rotate exercises based on timer listed above:
Merkins/Squats
Dips/Reverse Lunges
One arm Shoulder Presses with KB/Squat high jumps
We rotated through about twice.

2. Ab practice time. I will admit there was a lot of chatter in the first 15 minutes, less in the next 6.5 minutes of abs and quite a bit more of groaning and complaining.
1 minutes each:
Figure 8’s
Parker Peters
X-man Crunch
Rest for 30 secs
Starfish Crunch
21 Crunch
Twisted T-planks

3. Broga: 25 minutes with a focus on shoulders

ANNOUNCEMENTS: D2D is tomorrow.
COT: Lots of praises but also some serious prayer requests. Thank you men for sharing!
Thank you for the opportunity @headspin and @bodywash!

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Are we heading back?!?

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WARMUP: just needed to get running, it was colder than the app said
THE THANG: 5.3ish miles at a 10ish pace
MARY: not today
ANNOUNCEMENTS: check your newsletter, there’s a relay race coming up soon, bethel men’s shelter in a bit, splinters got a baseball game option to support his kidney foundation coming up a little further out, and we think there may be a Christmas party way out later in the year
COT: we met up with Shield and Ruby Slippers – they were apparently skipping around the track for an hour.

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Hill repeat Monday

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At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.

At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.

Most got in 4-5 rounds and all got in at least 3.5 miles.

COT: lots of announcements and prayers – I was oxygen deprived so I don’t recall them at this point 🤦🏼‍♂️

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Varsity Shovel Flag handoff

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YHC Gave the Disclaimer then got going with the warm up.
A little broga – sun salutations (basically bending at your waist and breathing), then some up/down dog, and some hip stretches.

Then did a short jog around part of the parking lot with high knees, butt kickers and shuffles.
Moseyed over to the football field and lined up on the goal line.  Did windmills IC and SSH.

Next we were onto the real work.  It was some speed work that involved :
Jog to 40 yard line , sprint 10, 40/10, in end zone do 25 merkins
Jog 30, sprint 20, 30/20; 25 merkins
Jog 20, sprint 30, 20/30; 25 squats
Jog 10, sprint 40, 10/40; 25 squats
Finished with a nur to the 50, 10 merkins and a sprint back to the goal line.  From there I handed it over to the new Site Q, Headspin…

The THANG, part 2:
Mosey to the ROTC building and grab a cinder block
Exercise In cadence –  Cindy OYO 10 counts
1. Burpees (OYO)
2. Cindy – Overhead Squats
3. Diamond Merkins
4. Cindy – CurltoCleantoPress
Run around the bus loop
1. LBC
2. Cindy – Goblet Squats
3. Mike Tyson Merkins
4. Cindy – Swings w/ Cindy
Run down the hill and back
1. Derkins ( feet on the curb )
2. Cindy – Man Makers
3. Peter Parkers ( count 1 leg only )
4. Cindy – Thrusters
Run to the street and back
Put blocks back and headed to COT

MARY:
– J-los

Announcement…New Site Q!  Headspin!!!, Yeager CSAUP, read newsletter

Prayers/praises: heath of Pax/Sawdust’s elbow, Grassy’s M, others I’m forgetting

YHC Started this journey as a site Q on September 30, 2020 at RPG.  Took over at Varsity October 22, 2021.  It has been an honor and a blessing to carry the shovel flag at both sites and I’m privileged to find a new site Q for Varsity.  
I think the lineage for the site started with Skate, then Kielbasa, Harry Carry (I’ve been told) made it great again and Splinter was who handed it to me.  
I’m looking forward to whatever Headspin wants to do at the site in the future!

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a long ways from varsity

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a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.

Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.

WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges

circled up for (IC) WMs, arm circles, OH claps

continued the dynamic warmup with karaoke variations on the way to the pullup bars.

3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup

THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.

every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement

total of about 2.5 miles of running

MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.

ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals

COT:
prayers for D2DB runners and volunteers this weekend

Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.

-Badlands

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Fun at Model A Brewery

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THE THANG:
Total Miles: 3.5 for YHC, I think @badlands had more but I’m not quite sure.

Jog to First Horizons Bank.
15 burpees
Jog to Model A
15 Big Boy Situps
Rinse and repeat
Most got in 3 circuits
Job back for COT
COT:
I ended with a prayer from my pastor, slightly modified for F3.

I am thankful for…..
…the Gospel that defines me
…the Son who rescued me
…the Father who pursues me
…the Spirit who inhabits me
…the F3 PAX that surrounds me
…the Scripture that shapes me
…the future that awaits me
…the obstacles that mature me

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Abide in me, and I in you!

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WARMUP: Shared with the group some of my life experiences when trusting in something greater than myself vs. just trusting in myself. Show to know the details!
Mosey to the track
Completed 1 lap warm up with high knees, karaoke, & butt kickers.
Next phase of warm up routine had us standing on the goal line of the football field for sprints.
1st Sprint – 50 yard runway ( building up to top speed ) and then 50 yard sprint followed by 10 reps of each – merkins, big boys, squats
2nd Sprint – 25 yard runway and then 75 yard sprint followed by 10 reps of each – Shoulder Taps, V-Sits, Lunges
3rd Sprint – 20 yard runway and then 80 yard sprint followed by 10 reps of each – Alternating toe touches from plank position, Straight lower leg lifts, Jump Squats.
Group was adequately warmed.

THE THANG: As with the warm-up the theme was 100, as I need to be constantly reminded to completely trust ( 100% ).

1st Routine; 100 yard Bear Crawl with 100 merkins
Start on goal line of football field, bear crawl 25 yards and then perform 25 merkins, continue down the field until reaching the other goal line.

2nd Routine: 100 Burpee Mile
Complete 40 Burpees and then run a lap around the track
Complete 30 Burpees and then run a lap around the track
Complete 20 Burpees and then run a lap around the track
Complete 10 Burpees and then run a lap around the track

MARY: While others were finishing the main event routines, those that finished a little earlier did the following:
Choose 2 ab exercises that are easy to transition into
1st exercise conduct reps of 30
Go right into the 2nd exercise and keep going until time is called. Chose time interval of 90 seconds. Only had time to do 1 round – LBCs -> Flutters
Next rounds would have included Gas Pumpers -> Penguins and then Heels to Heaven -> Xs&Os

ANNOUNCEMENTS: Read your newsletter!!!
COT: Shared a few more tid bits of my story, prayers & praises!!!

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Push Through

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WARMUP: Mossy up to the front parking lot and started warm up. 7 and 10 count for Marracan Night Club, produce pickers, windmills, mountain climbers, stretching and mossy to the round about.
THE THANG: Started at the round about, aka Island work, and side shuffle bear crawl style. Stopped halfway for 10 monkey humpers and back to shuffle crawling. Ended with 10 more monkey humpers and on to tge next parking lot. DORA work: 100 Big Boys, 200 Squats and 300 Seal Jacks.
Message about pushing through the muck and not letting the small errors get to is. Remember we can reach out if we need that help.
Ran behind the school and up to do some wall work. Wall sits and went down the line running out 10 yards for 3 burpees. Then, balls to the wall and went down the line running 5 yards out and 3 burpees.
Finished at COT with Bodywash leading us in some cooling down Broga!
MARY:
ANNOUNCEMENTS: Newsletter, blood drive, men’s shelter, D2D and D2D bar.
COT: Prayers for patience, guidance, health and healing. Praising for how awesome God is and how was on display on Monday night and 2.0 leadership.

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Kitchen Sink Kick Off

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WARMUP: 8min run. Some went off campus while some went around the school.
Moroccan Night Clubs, Wind Mills, Squats, Imperial Walkers
THE THANG: Bear crawl ~75yds to the coupons in the truck. Grab a coupon of your choice. Choices included 60lb sand bag, 45lb ruck, 35lb kettle bell and cinder blocks. With your coupon:
1min Upright Rows then 10sec rest
1min Curls then 10sec rest
1min Bent-Over Rows then 10sec rest
1min 4-count Curls then 10sec rest
Run to Trailhead Park
10 Pull-Ups
10 Knees to Chest on the bar
10 V-Ups on the ground
5 Burpees
REPEAT
Run back to the coupons at the school
Partner 1: 10 Man Makers
Partner 2: Mountain Climbers
Flapjack
REPEAT

Partner 1: 10 Big Boy Sit Ups with Coupon
Partner 2: Plank Jacks
No time to repeat
MARY: Incorporated into the workout.
ANNOUNCEMENTS: Newsletter.
COT: You should’ve been there.

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