Tag: Flounder

Accumulating Reps

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WARMUP: SSH, Merks, Squats, Stretching, Nightclubs, LBCs,
THE THANG: 4 corners ( 5, 10, 15, 20 reps) Squats, Merks, Bigboys, SSH, PlankJax)
3 rounds of 5 exercises with a lap in between.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Bethel Men’s Shelter, Litter Pick up, and Bourbon fundraiser.
COT: Healing, Job hunting, Health, patience, Blessings.

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Dora & Mosey

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WARMUP:
BACKBLAST: NO SHORTCUTS, JUST WORK
Warm-Up – Mosey to Lowe’s

  • Mosey to Lowe’s and circle up
  • 20 Side Straddle Hops
  • 10 Imperial Walkers
  • 10 Hillbilly Walkers
  • 10 Cherry Pickers

DORA – Partner Workout

  • 100 Dips
  • 200 Lunges
  • 300 LBCs
  • While one PAX completed reps, the other ran to the stop sign at the end of Lowe’s and back.
  • Switch partners and continue until all reps were completed.

Four Corners – 3 Rounds Around the Shopping Center

  • Corner 1: 10 Merkins
  • Corner 2: 15 Squats
  • Corner 3: 20 Mountain Climbers
  • Corner 4: 25 Flutter Kicks
  • Rinse and repeat for 3 total rounds.

Mary & COT

  • Wrapped up with some Mary.
  • Circled up for COT.

Takeaway: No shortcuts, just hard work! Getting stronger together, one rep at a time. Accountability, consistency, and brotherhood are what F3 is all about.
SYITG! 💪
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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We’re dry for now

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WARMUP: windmills, imperial walkers, hillbilly walkers, Peter parkers all in cadence with some up and down dog stretching
THE THANG: moseyed to the back of Lowe’s for a station to station ladder. Station 1- exercises dips on the rail and big boys

Station 2 exercises- squats and merkins

Pax ran between the stations, stopping halfway on each trip to do one burpee, and once at the stations, they did the exercises noted above – first round 10 reps each, second round 15, third round 20, then back to 15 and 10
MARY:
ANNOUNCEMENTS:
COT:

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Never Forget

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Driving to the AO this morning, I saw @U014K6EAUFM running done 160 carrying a shovel flag to #C0A6CS739NW . Great reminder for the community to never forget 9/11. If you have ever carried a shovel flag for an extended period of time, you know this was not an easy task.
The workout began with the typical warmup exercises then a quick mosey to the far parking lot. We partnered up and began a AB Dora 100 V-ups, 200 flutters, and 300 LBCs.
Next, we did a few versions of the cocaine bear, merkins and CCDs. A version with lunges and squats.
I few minutes left to mosey back to COT and a few more Ab exercises

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Keep it close

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WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps – many in cadence
THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a space and did the indicated exercise for the given count, and then moved one space to the left to do that exercise. Once the pax finished the last space in the row, they moseyed a lap of the parking lot and went to the first space to continue the circuit. Exercises in the spaces were LBCs, American hammers, gas pumpers, big boy sit ups, hello Dollies, flutters, Freddy mercuries, weezie Jeffersons, penguins.

Rep counts – first time through, 10, then 15, then 20, then 15, then COT
MARY: the whole workout was pretty much Mary. It seemed redundant to do more
ANNOUNCEMENTS:
COT:

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Some of you need a Draw Four!

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It’s time for a round of Uno!

Play your cards and do the exercises as follows:

Blue – Merkins
Green – LBC 
Yellow – Squats 
Red – lunges  
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

We didn’t have any go out but we were all winners for posting!

Have a great weekend.

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Bucket Burn

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WARMUP: We warmed up

THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.

MARY: Yes

ANNOUNCEMENTS: College graduates were mentioned.

COT: Was a good one

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It was a Friday… this Friday… at slow burn

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WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

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Not so moderate. But fun!

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WARMUP:

  • Moroccan Nightclub
  • Cherry pickers
  • Imperial Walker
  • Windmill

THE THANG:

  1. Bucket of fun -> group does the exercise. One person runs with the sandbag
  1. Exercises
  1. Squats
  2. Leg Raises
  3. Merkins
  4. Should Taps
  5. Flutter Kicks
  6. Lunges
  7. Imperial Walker
  8. Plank Jacks
  9. Side Straddle Hop
  10. American Hammer
  1. Pyramid of Intrigue
  1. 3 pain station – Reps 20, 15, 10, 5, 10
  2. Station 1
  1. Mike Tyson
  2. LBC
  3. Wide Arm Merkins
  1. Station 2
  1. Jump Squats
  2. Lunges
  3. Plank Jacks
  1. Station 3
  1. American Hammers
  2. Leg Raises
  3. Big Boy Situps

MARY:

  • Freddy Mercury
  • Pecker Pointers
  • LBC

ANNOUNCEMENTS:
COT:

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It was a Friday… this Friday… at slow burn

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WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

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