Arms
Chest
core
Legs
Handoff to Rosie!
14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Merkins (IC)
– 10 Mountain Climbers (IC)
Mosey to Gold Hill Rd.
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Hubert Graham
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Revere Cove
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to the Traffic Circle
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Shuffle back to COT
2.1 miles, 30 Manmakers, 10 Overhead Press, 75 Curls, 90 Squats
NMM
This workout was simple, but not easy. I’m not sure what made it difficult – it was only four exercises done six times over a couple miles, but I think I’m going to feel it later. The beauty of its design was you had the opportunity to converse with the guy next to you between sets and see what is going on in his world. I heard laughs, grunts, celebrations, and struggles. Men shared their hearts but still put in the work. That’s what this is all about – asking the guy next to you how he’s doing. Listening to what he says and note what he doesn’t say. Men suck at asking for help. The signs are there if we know where to look. My encouragement for you is to reach up when you need help. But also, reach down when you have help to give. F3 has the opportunity to literally save lives if we will pour into Fellowship and Faith as much as we do Fitness. Strengthen yourself mentally and spiritually as much as you do physically. Do that and we will change the world: one household at a time.
Aye!
IJ
Run to the Forest and have fun on their hills
WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4 mile, maybe. SSH, windmills, cherry pickers, low slow squat, merkins, runners stretch. Warmup over.
THE THANG: Ran to the back of the HT where the smelly things live. 10 merkins, 20 squats, 30 crunches. Ran to the other end of the HT, another 10, 20, 30. Ran all the way through the apartment complex and to the bottom of the hill, 10, 20, 30 (I think).
Bottom of the hill we assembled for 7s. Burpees at the bottom, squats at the fire station. Pick up the 6 when done.
Ran back through the apt complex, another 10, 20, 30. Then to the back of the HT where we partnered up. Partners ran in opposite directions and when they meet up, 10 partner merkins, 20 partner squats (basically in cadence). Ran around HT again for the full loop. Rinse and repeat.
MARY: yep, sprinter sit-up, hammers, side plank gravediggers.
ANNOUNCEMENTS: Wine event, Yeager CSAUP
COT: kids, jobs, patience.
WARMUP: nope
THE THANG: 1.7 mile loop (main street-Tom Hall-Banks-Academy) 3 stops 20 merkins each stop.
MARY: no
ANNOUNCEMENTS: D2D
COT: a lot
WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre
WARMUP: yea, this is important. did SSH for a while because Esso was late. He apparently “went to block party” and then remembered we were going to ballroom today.
THE THANG: ran around exploring
Found a 15 space parking lot
1 merkin
2 squats
3 burpees
4 merkin
5 squats
6 burpees
7 merkin
8 squats
9 burpees
10 merkin
11 squats
12 overhead claps (by request)
13 merkin
14 squats
15 overhead claps
Started to do that again, but I just didn’t wanna. Was hoping more PAX would gripe about it. But they didn’t they were either too cold to complain, or knew I might actually go through with it if they did.
Mosey some more
some squats, lunges, cossak squats
Mosey some more found a hill
bear crawl, donkey kicks, back down
crawl bear, donkey kicks, back down
Mosey some more found the basketball court
5 squats run to the middle 5 jump squats
back to start
5 squats run to far end 5 lunges
did that a few times
MARY: did some hip flexibility work. Barry did not seem to be a fan, but I know he really enjoyed it in his heart.
COT: had to be there. Bass is a stellar Site Q. It was an honor to lead
Wet morning, decent amount of time under the walkways.
Decent warmup after a weekend full of F3 events.
Pairs of lower body exercises, in cadence, then sprint to end of walkway. New pair of exercises. 5 combos. Plus a pair of core exercises before moseying to a new location.
New location by front of school. Pairs of lower body exercises, then bear crawl to end of walkway. 5 combos, additional core combo.
COT
Tour downtown churches to find their stairs and the Harris Street’s dark path to WEP. A couple of pain stations sprinkled in.