WARMUP:
THE THANG: did some curls, squats and other fun things with weights
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: stretchy stretchy bc we are all respectable
THE THANG: shuttle runs and then a relaxing round of BOMBS (200 each)
MARY: shared love around the circle
WARMUP
Disclaimer and some static stretches at the flag.
THE THANG:
Take a lap around the parking lot and stop at the front of school for COP. All in Cadence:
SSH x 20, windmill x 10, Mountain climber x 15, Low slow squat x 15, cherry picker x 10
Form two lines about 5 yards and face each other. Bear crawl in cadence (4 steps four steps forward/four steps back) x 5
Freddie Mercury x 15, LBC x 15
Back into formation, 5 yards apart. Crabwalk in cadence (4 steps forward/four steps back) x 5
Finish with 10 flying squirrels in cadence
Form a straight line and lunge walk the parking lot spaces, do 5 squats at every other line. Return to start with a bearcrawl and 3 merkins at every other line.
Indian Run 2 laps around the parking lot.
Circle up for <@UJGS2BBQD> modifed (7 reps) killer hip routine
MARY:
Rosalita x 15, Pretzel crunch x 15, Hello Dolly x 15, American Hammer x 15, Box cutter x 10, Superman hold x 3
ANNOUNCEMENTS:
Dam to Dam race this weekend
COT:
Prayers for <@U790WHUKC>’s wife with health issues/job change, traveling mercies for students traveling, and those traveling to and running the Dam to Dam race in the rain.
After a week of illness, it was great to be back with my F3 brothers this morning – all respectables! Well done, gentlemen!
WARMUP: Cold morning required a warm up session for the Q so the rest of the pax got the same
THE THANG: Mosey to basketball court on far side of school. Stopped on way at picnic tables for some step-ups and dips (3 rounds). The routine at the court involved 2 laps of yogging followed by a round of 3 core exercises followed by one set of suicides. We rinsed and repeated for a total of 3 full cycles of this routine. Then moseyed back to launch.
MARY: She joined throughout
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: Some quick departures shrunk the COT crowd. We identified Honky Tonk and Sugar Bug as Ballroom regulars we hadn’t seen recently. One pax committed to reach out to each for a check in.
Throughout the Thang, pax traded experience regarding how change has impacted their life and whether they felt the rate of life changes was accelerating as they age or slowing. General agreement was that the volume and rate of change GROWS as we age. A comment was made about the rate of change vs EXPECTATIONS. Q Source says we prepare for what’s expected so that we’re in the best position possible to respond for the inevitable times when unexpected change will come our way.
My experience and study on life change indicates we go through many cycles and each one reflects three stages: an ending to the current reality, an uncomfortable in between period, then a new beginning. Moving past the “ending” that is really the start of change often requires a “letting go”….maybe even a grieving period. What do you need to let go of so you can move forward?
Grateful to Bass for the Q invite and the very timely reminder at Flight Plan Mon morning. Also grateful for the covey of Respectable HIM who posted to help sharpen me. May God continue to bless The Fort!
#KeepPosting
The chill came back and 8 showed up for a run around the Sunbelt parking lot.
From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were written on my weinke. Running across the lot to the far end, we spent more time doing various upper and lower body exercises that were written on my weinke.
I gave Spike my weinke so I am going to fail to list the details of exactly what we performed.
There was a decent amount of mumblechatter that kept things just interesting enough that Super-G was able to hang. He did not stay for my motivational speech at the end and missed out on a good one. Ask me sometime about my two words for the last few years.
Old Bay was missed as his solar panels failed him this morning.
-30-
Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it.
WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work.
THE THANG:
Start on goal line
Broad Jump to 10 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups
Broad Jump to 20 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups
Broad Jump to 30 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups
From the 30 yard line bear crawl back to goal line and perform 20 Merkins & 15 Jump Squats & 10 Straight Lower Leg Lifts
Run 100 yards to other goal line and then NUR back to starting goal line
Round completed, rinse and repeat. PAX who finishes most rounds is King of the Ring
MARY: No time for her
ANNOUNCEMENTS: Break the Dam Feb 28th, Bethel Men’s Shelter serve feedback request by FloatBridge
COT: STK
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. Light Poles:
Light Pole 1: 10 Merkins
Light Pole 2: 15 Jump Squats
Light Pole 3: 20 Big Boys
Light Pole 4: 25 Calf Raises
➡ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles
2. Partner Work Benches:
P1: 20 Incline Merkins
P2: Run up and back on from Cone to cone
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips
3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs from Cone to cone.
Announcements:
Read your newsletter
COT:
Prayers and Praises
WARMUP: Yes. SSH, Hillbilly, Imperial walkers, Windmills, Planks, Downward Dog, Updog, PeterParker and ParkerPeter, with a mosey.
THE THANG: Wallsits w Merks, Squats and Incline Merks in multiple rounds as each Pax jumped out to knock out the exercise.Next round utilized step ups, dips, and decline merks. 10 and 15 reps per round.
Next up: 9’s using parking blocks and curbs to complete IronMikes on one side and squats on the other side of parking lot.( mosey between). Pax then made their way up to top of hill ( entrance to WEP) where a board of pain awaited with 5 exercises listed and 3 rounds with reps of 5.10.15. In between rounds Pax went back down the hill and either looped the parking lot ( behind the amphitheater) or turned around at bottom of hill to make their way back. Exercises were Seal Jax, Merks, Big Boys, Plank Jax, Squats and Lunges. Group finished with 3 mins of Mary.
MARY: 3 painful mins
ANNOUNCEMENTS: Break the Dam run, Adopt a Highway coming soon, Read newsletter.
COT: Prayers for aging parents, patience w kids, weather, and Praises for F3.
WARMUP: yea. but with accumulating burpees interspersed
THE THANG: Mosey a tad: to some good island based parking lots
6-7 with curb alberts and mike tysons
mode of transit: bear crawl/crawl bear
6-7 with squats and boxer toe touches
mode of transit: lunge walk/reverse lunge walk
(There were kids here. I had to 6-7 them)
Head to the football field.
Some running 100 yards at a time
1 burpee in the endzone
10 merkins at the 10 yard line
2 burpees-20 merkins at the 20, etc.
3-30
4-40
5-then YHC realized this was stupid as we’d already done 100 merkins and a bunch of mike tysons. So, we went to the hill YCH originally wanted to go to anyway
https://f3nation.com/exicon?entryId=exicon-1757988690608-7220
found this in the Codex
It was Shady-level “fun”
Bowser Jr. rolled down the hill. All of us did not, but I wanted to.
MARY: a little yoga instead.
ANNOUNCEMENTS: lots of them in the newsletter and beyond
COT: was held.
Panhandle confided that this was not a moderate workout. Sorry, Not Sorry. You guys freaking crushed it anyway. 45 min on a Saturday makes it moderate–right? You’re welcome
Many of you know I don’t post often on Saturday because it’s concentrica time in my household. My M was working out of town, and the 2.0s slept in. It was great to be among the PAX this Saturday. The work we GET to do in the gloom is a privilege. Remember that when some jackwagon calls 7-2-20s.
WARMUP: Stretching
THE THANG: Across to Baxter for a Heavy Dora up and down the steps
MARY:
ANNOUNCEMENTS:
COT: