Tag: Cubbie

Never trust a trombone guy. Clarinet guys are impeccable

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WARMUP:
SSH
Imp Walker
Hillbilly Walker
Squat
Mosey
THE THANG:
Bear crawl Indian run
Dora
50 squats
100 lunges
150 LBC
bag is carried by 1 runner

Run to swings
Burpees and pass bag for manmaker
Squats and pass bag
Big boys and pass bag
Sumo squat and pass bag

MARY:
Was done

ANNOUNCEMENTS:
Bethel June and July
Read newsletter

COT:
Don’t carry the weight alone

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Little Sandbag Babies

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WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers)
THE THANG: 2# sandbags held in each hand for duration of workout
Performed each exercise in cadence followed by a parking lot loop or a run to top of hill and back.
Exercises included:
Seal jacks
Reverse flies
Overhead (OH) squats
Static lunge L with arm circle FW
Static lunge R with arm circle BW
Bunny hops with arms OH
Bent over field goals
Side plank dips L on curb
Side plank dips R on curb
Flying squirrels on curb
SSHs
Windmills

Then repeat all without running in between

MARY: upward <>downward dog
ANNOUNCEMENTS: newsletter
COT: yes

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Murph prep

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WARMUP: yes
THE THANG: lots in cadence as we slowly made our way to the Print Shop. Tibialis raises were there, Bulgarian split squats happened, some questionable run routes

5 pull ups
10 merkins
15 squats
At the Print Shop for a while

MARY: did some Flutters in cadence on the way back. Top Rope led us home

ANNOUNCEMENTS: Memorial Day Murph

COT: had to be there. It was held

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AMRAP @ The Armory

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WARMUP: Intro and disclaimer. 1 runner and 6 of us took a mosey across Carolina Pl to the back of the supply company building. By the large antenna, we did 15 MNC, 15 Imp Walkers and 15 Hillbilly Walkers. Then mosey back over to the church parking lot for 15 SSH, 15 windmills, 15 Non-discrpt produce pickers and ended with plank, down/up dog. Mosey back to the beginning for some work.
THE THANG: This was a 25 minute AMRAP with 15 Kettle Bell swings, 15 Goblet Squats, 15 overhead press, 15 flutter with press, 15 bent over rows and the run down through the drive through and back. Got it 6 rounds.
MARY: Ended with a message about pausing and reflecting.
ANNOUNCEMENTS: newsletter, clean up and kickball
COT: Prayers for travel, surgeries, patience during a life change, parents, and ended of year for both teachers and kids.

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Two’s company, three isn’t a crowd

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WARMUP: Quick mozy followed by arm circles and Moroccan night clubs
THE THANG:
After the warmup, Pax headed over by a light in the parking lot for interval reps. With a timer, we completed 30 seconds on followed by a 10 second break. Each exercise completed twice either with the opposite hand or in the opposite direction. Exercises included:

  1. Slingshots
  2. Halos
  3. Single-leg deadlift
  4. Upright rows
  5. One-arm swings
  6. Side lunges
  7. Thrusters
  8. Rows
  9. Curls
  10. Triceps extension

Pax then formed a line for kettlebell pass throughs, which would have been more impactful with more than three people. (Cubby choose to run instead of kb due to an arm issue)
Once the pass throughs were completed we set the kettlebells in a row and ran to the first pre-placed cone and back. We then carried the bell to the first cone and completed 20 kettlebell merkins. We then ran to the next cone and back, grabbed the bell and advanced to the next cone for 20 calf raises. Rinse and repeat for five cones. Additional exercises (20 reps at each) were squats, shoulder presses and flutters.
Once completed we worked our way back to the start but instead of running to the next cone we always ran back to the first for a little extra mileage. Rinse and repeat until we got back to start.
MARY:
ANNOUNCEMENTS: May CSAUP, other weekends events
COT: Jobs, family

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I ran so far away…

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Seven seagulls posted at BP and did:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, Peter parkers, plank stretches.
-5 burpees OYO
Run WEP loop
-5 burpees OYO
Run to Harris st park via trail
BBall court routine: do merkins at baseline, halfcourt, and far court (10, 15, 20) and Bear Crawl between. Do similar with Big Boy situps (15, 20, 25) and crawl bear between.
-5 burpees OYO
Run along Harris to Ardrey, up Ardrey to small parking lot
Similar to bball court routine: squats at baseline, halfway point, and far end of parking lot. Count was 10, 15, 20 and lunge walk in between.
Run WEP loop
-5 burpees OYO
Mary
Fini
Cot

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5/6/26

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WARMUP:
SSH
Imperial Walkers
Hilbilly Walkers
Cherry Pickers
THE THANG:

Heavy leg and abs day!
Pick a leg exercise from bucket, 22 reps
Pick an ab exercise from bucket, 22 reps
After count of 22 and 22, run a lap around parking lot. Sprint at end.

Leg: Jump Squats, Bobby Hurleys, Squats, Apollo Ohno, Calf Raises, lunges, Jumping Lunges
Abs: Flutters, Rosalita, LBC, Big Boys, Penguins, Box Cutters, V-ups

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Partner Work @ Block Party

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WARMUP: Mosey from COT to the playground, usual of suspects followed for a typical F3 warmup.

THE THANG: Partner was the theme for this workout. Cubbie asks that each Q share the reason why they keep coming out to F3. For me, my fellow PAX are the reasons I keep coming out in the morning. Not only for the opportunity to possibly help my fellow man, but also to receive the help I need in my life. Very grateful for the partners in life I've made in F3.

Partner Work @ the Playground
1 partner bear crawls to the cones set up outside the playground area, once you make it to the cones perform 3 burpees, and then bear crawl back to the playground where the other partner was performing a swing crunch with a merkin. Keep flap-jacking until you reach an accumulative rep count of 100 for the swing crunch+merkins.
To really burn out our chest and arms we went immediately into some time under tension. 1 partner holds extended plank while the other partners performs 10 merkins, keep flap-jacking until you reach an accumulative rep count of 100. Arms and chest smoked.

Partner Work behind the Ampitheater
1 partner NURs up the hill behind the ampitheater and then moseys back to the bottom, partner #2 performs 10 jump squats, 10 jumping lunges, and 10 Apolo Ohnos and then holds Al Gore until partner #1 returns. Flap-jack for 5 rounds. Legs smoked.

Partner Work in the Ampitheater
1 partner holds extended plank while the other partner performs 10 Peter Parkers, flap-jack until you reach an accumulative rep count of 100
Once completed we moved right into the next phase
Get on your 6 and 1 partner holds straight leg 6 inches while the other partner performs 10 straight lower leg lifts, flap-jack until you reach an accumulative rep count of 100.
Once we completed the above moved right into a series of Superman poses until it was time to mosey back to COT.

MARY: No time

ANNOUNCEMENTS: Read your newsletter!

COT: STK!

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Heavy Laps

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6 men showed up at the new Block Party location, WEP.
We started with a job around the park, stopped at every swing for an exercise. Next, we emptied the back of my car filled with sandbags and other heavy objects. We carried the heavy objects to each swing. Dropped the bags, ran to the next swing and back, Rinse and repeat until back at the theater.
We had enough time to go around half the park with exercises ( merkins, squats, LBCs) at each swing, ran back to the start.

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Starry Abs

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WARMUP: 51 SSH (DH birthday) Merkins, PP, WM and stretching
THE THANG: Star of abs workout 5 stations 20 reps each, first round the middle was 10 Burpees, second round was 20CDD, then on to circle of hell, one man took sandbag out and called a workout.
MARY: Nope
ANNOUNCEMENTS: Yep
COT: Of course the Why

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