Tag: Goose

4 HIM for 4 Corners

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WARMUP: We did several exercises and some stretchy things. Then we Moses around the the back of the theater then to the front.

THE THANG:
Corner 1 (10 reps)

  • Merkins– 10 reps

Corner 2 (10 + 20 reps)

  • Merkins – 10 reps
  • Squats – 20 reps

Corner 3 (10 + 20 + 30 reps)

  • Merkins – 10 reps
  • Squats – 20 reps
  • Lunges – 30 reps (15 each leg)

Corner 4 (10 + 20 + 30 + 40 reps)

  • Merkins – 10 reps
  • Squats – 20 reps
  • Lunges – 30 reps
  • Mountain Climbers – 40 reps (count both legs = 1 rep)

Then we partnered up for a DORA

50 Hand Release Merkins
100 Squats
150 Flutters (4-Count)
200 Mt. Climbers (4–Count)

MARY: LBCs & Piston Crunches
ANNOUNCEMENTS were made
COT: prayers & praises

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Clock It

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We moseyed around the parking the got to work.

A clock was drawn and we used a deck of cards. The number or face card determined how many merkins or squats you did. i.e. pick a 6 then you did 1 Merkin at 1 then staying in plank rotate to 2 and do 2 merkins, then 3 merkins and so on until you finish wth 6 merkins. Q = 11 and K = 12. Aces were bonus 100 reps of whatever was on the card. 2 were selected and we had 100 SSH and 100 Flutters

6 = American Swings
7 = Goblet Squats
8 = Overhead Press
9 = High Pulls
10= Skull Crushers
Q = Curls
K = Man Makers

MARY: No time
ANNOUNCEMENTS: were made
COT: prayers and praises

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My AO (and region) VQ

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings
THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15.

Thang 2) moseyed into the parking lot where we did 10 jump squats and lunge walked one set of parking lines. Then did 9 jump squats and lunge walked 2 parking lines. Repeat till 1 jump squat and 9 lines were completed.

Thang 3) same as thang 2 but with burpees and bear crawls.

Thang 4) similar to above but with different increments: SSH in sets of 20, 15, 10, and 5 with side shuffles up and down the parking lot in between.
MARY: Big boys, flutter kicks, scissor kicks
ANNOUNCEMENTS:
COT: Expressed my appreciation to all the pax who have welcomed me to the region. Much appreciated!!

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The Loredo

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WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time

  • 🏃 400-meter Run
  • 🦵 24 Squats
  • 💪 24 Merkins
  • 🚶 24 Walking Lunges

The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:

  • 📍 Sideline to sideline
  • Big Boys
  • Monkey Humpers

MARY:
ANNOUNCEMENTS:
COT:

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Grinder, Beast, & Gauntlet

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WARMUP: No time to Warm up we, we had 30 minutes to get a good one in.
THE THANG: 3 AMRAPs – 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises.

CIRCUIT 1: “The Grinder”

  • 10 Squats
  • 10 Merkins
  • 10 Jump Squats
  • 10 Wide Arm Merkins
  • 10 Bonnie Blairs (5 each leg)

CIRCUIT 2: “The Beast”

  • 5 Burpees
  • 10 Mountain Climbers (each leg)
  • 10 Lunges (5 each leg)
  • 10 Diamond Merkins
  • 20 SSH

CIRCUIT 3: “The Gauntlet”

  • 10 Carolina Dry Docks
  • 20 Flutter Kicks (4-count = 1)
  • 10 Plank Jacks
  • 10 Shoulder Taps (R+L=1)
  • Bear Crawl ~10 yards
  • Crawl Bear ~10 yards

MARY: She didn’t show up.

We had a discussion about Surrendering Control. Here are a few of the questions I asked and some we didn’t get to.

When was the last time God asked you to do something that made you uncomfortable or felt beyond your abilities?

What is God calling you to do right now that you're resisting because you don't feel qualified?

Where are you currently leaning on your own understanding instead of trusting God?

What would change if we responded to God with "Here I am, send me" more often?

What area of your life is hardest to surrender: work, marriage, finances, health, reputation, or something else?

Final Takeaway: God doesn't call the equipped; He equips the obedient.

ANNOUNCEMENTS were made
COT: We ended with prayer.

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MILGA

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WARMUP:
THE THANG:
We mosied down to the road heading towards Red Ventures. At each light pole we did a round of 5 merkins, 10 big boys, 15 air squats, mosey to next pole and repeat. We did 10 poles.

On run back up the street, we did descending burpees at each pole: 9, 8, etc down to 1.

Ran up to the parking lots and did a round of “22”.

Side A: start with 10 CDD and 1 mountain climber. Run to side B.
Side B: start with 1 jump squat and 10 American hammers. Cycle through the rep scheme, basically like 2 11’s at once.
MARY:
ANNOUNCEMENTS:
COT:

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Cornered by 7’s

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WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things.
THE THANG: We moseyed over to another lot and got to it

Each round was the same exercise in each corner as listed below.
Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Lunges (R + L = 1)

MARY: we had a little time for Mary.
ANNOUNCEMENTS were made and we ended with a prayer.
COT:

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Simple yet effective

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Squat
Mosey
THE THANG:
Stair run – exercise called out while 1 pax runs the stairs 2 rounds
Bag drag plank 2 rounds

Round 1: Run 1 loop (or to opposite side and back). Then at starting point:
• 5 Burpees
• 10 Merkins
• 15 Squats
• 20 Mountain Climbers (each leg)
• Round 2: Run 2 loops. Add:
• 10 Burpees
• 15 Merkins
• 20 Squats
• 25 Mountain Climbers (each leg)
• Round 3 (Peak): Run 3 loops.
• 15 Burpees
• 20 Merkins
• 25 Squats
• 30 Mountain Climbers (each leg)

MARY:
Freddie Mercury
Pickle Pointer

ANNOUNCEMENTS:
Murph
Garbage pick up

COT:
Help tomorrow you by preparing today

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