Tag: Deep Dish

Hold it like if your kid

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WARMUP: SSH, Merkins, shoulder taps, wind mills,
THE THANG: series of mostly upper body exercises with the KB on reps of 60s (see picture). After every exercise PAX has to walk to the top of the hill with the KB and back. Bonus: during the whole routine never let the bell touch the floor, hold like if was your kid.
MARY:
ANNOUNCEMENTS:
COT:

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Circuit of pain & impossible mile

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WARMUP:
– Moroccan night club
– Imperial walker
– Cherry picker
THE THANG:
Circuit of pain round 1 – 60s exercise with 20s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells

Run 1 lap

Circuit of pain round 2- 30 exercise with 30s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells

Impossible Mile
– one partner runs while the other does burpees with hop
– Made it around 1/2 the carline / parking lot

MARY:
ANNOUNCEMENTS:
– cannoli run May 17th
COT:

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Lazarus

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WARMUP: 10 side straddle hops
10 slow low squats
10 windmills

THE THANG: started running in parking lot moving towards Red Stone theatre, Dosie Dough on left side then right side Dosie Dough. Running for a quarter mile then stopping for Bear Crawling for 100 feet. Running, stop for Mile Tysons, running, used outside patio chairs for
Dips, and step ups 10 each, running to paved hill for Bear crawls and 3 burpees, rinse and repeat 2 times over. Running quarter of a mile to back parking lot of theater, for tire flip, flipping a tire earned Pak 3 burpees, ran back to COT. Started with 12 finished with 12
MARY:
ANNOUNCEMENTS: Fast Five Saturday @ 3
COT: prayers and praise from all F3 members

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Believe it or Not….He’s Alive and well!

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WARMUP: transitional COP (Circle of Pain)
Mosey about 150 yards and circle up
10 or so exercise moves 10-15 reps each In cadence
THE THANG:
Mosey to back of theatre and gather at bottom of lot
Jacobs ladder or 7’s with all exercise moves occurring at bottom of hill
1 wide arm merkin
Take lap
2 wide arm merkins
Take lap….up to 7

Move to parking spaces
7 parking space lines
Start with 1 at first line
2 at second line and continue up to 7
Exercises were
Merkins
Sumo squats
Bombjacks
Burpees
Mode of transportation was
Bear crawl
Duck walk
Backwards walk
Forward lunge

Mosey to island
Plank on curb of island
Take 7 plank steps to right
7 merkins
Take 7 plank steps to left
7 merkins
Rinse and repeat

MARY:
Mosey back to COP location
Freddy mercury’s
Then super man’s where members of the pax determined how long we hold the position :persevere:
Mosey to COT
ANNOUNCEMENTS:
:collision:Bethel men’s shelter today
:collision:April 12 FAST 5k pleasant knoll 3pm
:collision:Read Newsletter
COT:
Lazarus was a real man and Jesus was one of best buddies from childhood. He was dead 4 days and Jesus showed up and wanted the people to see how Awesome Sky Q is so he called Lazarus out of the tomb and said “unbound him and let him go”

What do you need resurrection from? What do you need to be unbound from?
Jesus can do it and change everything :clap: :fire: :point_up_2:

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Worst 100 Yards Ever

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WARMUP: SSH/IW/HW/CP
THE THANG:
Mosey to football field

“Worst 100 yards ever”

Cocaine bear crawl 100 – merkins 1-4, back down
400
Lunge walk 100 – squat jumps 1-4, back down
400
Side shuffle (side bear crawl) 100 – jump twists
400
Broad jump 100- burpees 1-4, back down
400

50 SSH AT 50
7 BOMBJACKS FOR TD

MARY: yes- at the field
ANNOUNCEMENTS: Luka 5k, Bethel Men’s shelter, Speed for need
COT: yes

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Painful 8

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WARMUP: Stretching, windmills, IW, HW
THE THANG: Mosey to HS, in the parking lot, established the figure 8 we would run around islands. Started the Painful 8 Ladder:
8 Burpees
16 Merkins
24 LBC’s
32 LSS
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
Run the figure 8 after each round and progress back up the ladder to the next wrung.
MARY: No Time
ANNOUNCEMENTS: Fast 5K, Bethel Men’s Shelter, Canoli 5K
COT: Kids, 2.0, What are you living for?

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Movie Theatre Shenanigans

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WARMUP:
SSH
Low slow squats
Merkins
Mosey to movie theater parking lot
THE THANG:
Round 1:
Sprint 100 yards, do 10 burpees, sprint back
13 squat jumps
13 lunges each leg
13 monkey humpers
Repeat 3x starting with run

Round 2:
Sprint 50 yards, do 10 burpees, sprint back
13 hand release merkins
13 CDD
13 diamond merkins
Repeat 3x

Round 3:
Bear crawl 20ish yards, bear crawl back
13 big boy sit-ups
13 flutters each leg
13 Freddy mercury each leg
Repeat 3x

Mosey back to COT

MARY: 5 mins of Mary

ANNOUNCEMENTS:
Pizza tonight at Emilio’s
Luka 5K
AKA!

COT: prayers up for Luka, aging parents/grandparents

:pizza:

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Fire Hydrant

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WARMUP: Yea, of course. Warm up is important

4 corners at the Tide place
Merkins
Squats
Dips
Bomb Jacks
changed mode of transport around

THANG:
Mosey to Red Ventures
Stopped for Kracken Burpees
additive merkins for the first 9 light poles on the right (45 total merkins)
Stopped for leg raises on all fours at the fire hydrants, cause when was the last time you did that?

Got past the parking deck and found a nice set of curbs

Mike Tysons and Curb Alberts
kinda did 11s for a while until I felt like we should head back

Did additive lunges at the light poles on the way back (45)

MARY: No time. Quack Attack always tells me I don’t have enough core work in my weinke’s. he’s probably right. Wish he’d post more.

ANNOUNCEMENTS: Convergence 3/14 at the Hive
Jaegar 3/15 GHMS
Luka Fast 5 4/12 PKMS

COT: Was held. Prayers lifted.

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Down the Stretch

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WARMUP: SSH, Cherry Picker, Mosey
THE THANG: the following exercises were done in cadence with a mode of transportation between each working our way back to COT after the Mosey:
Big Boy
Flutter Kick
Mountain Climber
Merkin
Monkey Humper
Freddie Mercury
Plank Jack
Hello Dolly
Moroccan Nightclub
Transport between was Toy Soldier, Lunge Walk, or Bear Crawl
This list was completed twice
MARY: Low Slow Squat, Penguin, SuperMan, Burpee
ANNOUNCEMENTS: Vuvu and Newsletter
COT: Love others, Serve others, Seek help when needed

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