Tag: Bonsai

Four sets of ten (minutes)

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WARMUP: Skipped it. To much “thang” to do.
THE THANG: The plan was simple, complete four ten minute stations in different locations in 45 minutes. To stay on track, we did a 5:14am disclosure and skipped the obligatory warmup of SSH, windmills, etc.
Quick mozy to station one by the closed dental practice to pickup stones from the dry creek bed. For ten minutes we used the rocks for 20 reps each of flutters with press, triceps extensions, biceps curls, upright rows, halos, and presses. After ten minutes we returned the stones and ran to the church parking lot for station two.
Station two was simple; running for ten minutes. One long length of the parking lot was a run, at the end we walked to the next straightaway then sprinted back. At the end we walked until we got back to the start for the next run/walk/sprint/walk cycle. Rinse and repeat until the timer went off and we ran to the shelter for station three; body weight exercises.
At station three we did 20 reps each of calf raises, step ups, dips, merkins, Carolina dry docks, and bomb jacks. Rinse and repeat for ten minutes. When the ten minute timer went off we ran to COT for station four; Mary.
At station four we did 20 reps each of LBCs, box cuttahs, flutters, BBS, Freddy Mercurys, leg lifts to 45 degrees. Rinse and repeat for 10 minutes.
We were able to get almost all of it completed by 6:00.
MARY: Included in the thang
ANNOUNCEMENTS: Gold, HIM camp, newsletter
COT: Family, health, marriages

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O to the smells of BushPit

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WARMUP:
Mosey over to middle school with multiple stops along the way to our final destination by the football field.

SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees

THE THANG:
Ladder where you start with first exercise and then run a lap. Add a new exercise each lap and count increases by two for all exercises along the way. Note that Birdcage requested 2 miles so I made the lap longer than I typically would.

Exercises

2 – merkins
4- squats
6- LBCs
8- lunges (both legs)
10- CDD
12 – flutter
14- wide arm merkin
16- calf raises
18- wheezy Jefferson
20- burpees
MARY:
ANNOUNCEMENTS:
COT:

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Baker Mayfield is not Pence

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WARMUP:
SSH, merkins, squats, Broga

THE THANG:
Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked through the first two exercises from 10 down to 8, then flipped to the next two exercises. Then flip back down for 7-5, then flipped back. Last set was 4 to 1.

We got through two sets of exercises before time ran out.

Merkins alternating hand on bell
Chest press

Second set
Squats
Set ups (each leg as 1)

Next round
Curls
Single arm row (each side)

Swings
Nut cracker

Solid workout and 0 running. According to my watch I burned 600 calories.

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
You had to be there.

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Ladders of fun

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WARMUP:
The usual, SSH, Moroccan night clubs, lots of arm circles, low slow squats
THE THANG:
Disclaimer… Tabatha: every time the alarm went off… 10 Carolina dry docks every two minutes, 10 squats 30 seconds after that
Evolution: toss your sandbag to light pole towards car pool line, carry it no next one following the street, toss, carry… and then we found a ladder… loaded up the ladder with sandbags, one pax will carry sandbag while the other 6 went under weight carrying the ladder on their shoulders, remember Tabatha? Well, every time alarm went off, ladder is grounded, dry docks and squats are performed, rotate pax on sandbag, keep moving… movement was dictated by Tabatha… back to start point, 5 minutes of broga… while at it… yes, alarm went off again… just a few more CDD and squats.

MARY: broga

COT:
Prayers for our kids and those with health issues,

Tinsel :christmas_tree: out

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Soul to Sole and BBQ

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This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3.

With that being said I decided we would stay within the confines of Kingsley and explore all the hills it has to offer. The one surprise was that we would walk up all hills backwards.

We cover 3 miles and probably close to half was backwards.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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11s and miles

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WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:

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I like legs!

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WARMUP:
-windmill
-ssh
-imperial walkers
-hillbilly walkers
-yoga flow: fwd fold – down dog- plank-6” – updog

Mosey around back
Wall sit and take turns running stairs

Lunge walk across bridge to flagpoles

THE THANG:
Lamp pole ladder – stop at every pole out and back
1st light- 3 burpee
2nd light – 5 merkins
3rd light – 10 squat
4th light – 20 mountain climbers
5th light – 20 side straddle hop

Last round: mosey all the way to end of road and back (no stops)

Lunge walk 2nd half of bridge on way back to Mary

MARY:
– Lbc
– Box cutter

ANNOUNCEMENTS: golf tournament, F3 Chester launch this sat

COT: prayers for healing: Dr appts for Bonsai’s daughter, Cherry Pie’s son, DD’s wife starting treatment, Nick Zervos’ recovery (USC student from FtMill shot over weekend breaking up a fight)

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Doras in the corners

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WARMUP: All Exercises called in cadence – windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in

THE THANG: Dora’s in the corners. Each of four corners had exercises of tel:50-100-150 and pax partnered up……because we shouldn’t do life in isolation. Partner 1 runs to opposite side of parking lot while partner 2 exercises with the bell. And vice versa upon partner 1’s return.

Upon completion of a corner, rotate to the next one.

Corner 1
50 – man makers
100 – swings
150 – flutters w/press

Corner 2
50 – merkins on the bell
100 – hammer curls
150 – lbcs

Corner 3
50 – goblet squats
100 – shoulder presses
150 – swings

Corner 4
50 – upright rows
100 – squats
150 – flutters w/press

MARY: Just enough Time for a protractor session for about 45 seconds. Then 0600 was upon us.

ANNOUNCEMENTS: You bet – read your newsletter too.

COT: Shall always be the fifth core principle.

It is always an honor to lead a group of HIM. This morning was no exception. Boogie Nights, thanks for the call. :eye:

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Hills

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WARMUP: Mosey to police station parking lot for SSH, windmill, imperial walkers, hillbilly walkers, Merlin’s, cherry pickers. Mosey parking lot by dog shelter.
THE THANG: Start of with running back and forth in the parking lot doing butt kicks, high knees, and karaoke… for the workout we used the 4 corners of the parking lot – first lap was 7 merkins at each corner then squats at each corner then LBCs at each corner and finally flutters at each corner. We then ran over to the hill in the park and did varying modes of transportation up the hill – bear crawls 2, 50% run 2, 100% run 2. Mosey back to parking lot and do a few laps of Indian runs.
MARY: American hammer, box cutters, flutters, hello dollies, LBCs
ANNOUNCEMENTS: read the newsletter
COT: prayer requests and praises

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Post BRR

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THE THANG: run through Kingsley until you give up or have to get back to COT at 0600

ANNOUNCEMENTS: Invergence on Saturday

COT: Lots of respectables, Wisdom abounds, take advantage

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