WARMUP: Merkins, Moroccan Night club, Side Straddle-Hop
THE THANG:
MARY: LBCs
ANNOUNCEMENTS: Read your news letter
COT: prayers and Praises 4 members of PAX
WARMUP: We started off with 49 SSH in honor of my birthday. We did a few more warm up exercises then got to it.
THE THANG: I decided to add 4 and 9 to give us 13 reps of each exercise. We mosed to the lower parking lot past the theater. We ran the length of the lot with 3 stops along the way to perform the following exercises then repeated it on the way back. I planned for 6 rounds but we only had time for 4.
Round 1 – Burpees
Round 2 – Low Slow Squats
Round 3 – Lunges
Round 4 – Bomb Jacks
Moseyed back to the flag.
MARY: Ring of Merkins, staying in a plank position we each took turns doing Merkins until we got to 50.
ANNOUNCEMENTS: H.I.M Camp, CSUPS, read the Newsletter.
COT: Prayers for kids, parents and teachers over the summer. @cutlet foot surgery @Tron and his son Josiah. And praises from for another year and turning 49. Thankful for F3 and the blessing it has been for me.
As always it was an honor!!!
WARMUP: the usual suspects, we added, Phelps to the usual Windmills, Pickers, low and slow squats, imperial walkers, hillbilly walkers. Plank with Peter parkers, Parker Peter’s
THE THANG: couple webs! Moseyed over to behind the theater where we did a Webb with reverse merkins with railings to support and monkey humpers on other side of lot. We did 5/10, 10/20, 15/30 and 20.
We then moseyed to back of big lot and ran suicides, all the way across in three trips,
bear crawled back to first light and then moseyed to Handels to use the chairs for a 2nd Webb, step ups and dirkins.
3/10, 6/20, 9/30, 15
We then moseyed to road heading to Red Ventures and did a light pole routine down the hill with 5 merkins at top and 5 squats working our way down at each light pole.
Moseyed back for Mary
MARY: called out a couple of newer pax to call exercises, everyone’s ready to take next step!
ANNOUNCEMENTS: newsletter
COT: kids, marriages and summer break
Warmup
SSH
Windmills
Imp walkers
Hillbilly walkers
Michael Phelps
Plank- yoga stretches
Merkins
Carolina dry docks
Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear crawls alternating, everyone got to do all three..
Reverse bear crawl up hill
11s
burpees at top of hill
Sandbag toss at bottom
A few finished and most got to 9 tosses, Walker was king
Sandbag carry back and to amphitheater
Ab lab
Lazy Dora
Partner planks with sandbag on back for 60sec, after a minute I changed it to 30 seconds and then we ended up back at a minute- would do it differently next time but it was still fun
Other person or two depending on group size do the following exercises for 2 sets each…
American hammers
Flutters
Big boys
Rd 2 wall planks while holding coupons,
Calf raises
Monkey humpers
WARMUP:
15 “latecomer” burpees
Side-straddle hops
Big arm circles
Michael Phelps
Sumo-Squats
Don Quixote
Mosey
THE THANG:
10 / 20 / 30 reps in pairs
Base 1: Merkins with fist-bump
Base 2: Bobby-Hurleys
Base 3: Big Boy sit-up fist-bump
Base 4: high-low twist pass (both sides)
In between bases: bear crawl
10 rep speed round around bases
Mosey around parking-lot back to Lazarus
MARY:
Stretching
ANNOUNCEMENTS:
Include M’s contact info on Slack profile
HIM camp on June 21
COT: COT and close out
WARMUP: 4:45 Pre Run
THE THANG:
Dave Gibson Hills
25 Merkins (Dave Gibson and Ben Casey)
25 Squats (Enterance to Gold hill school complex)
25 LBCs (Gold hill teachers parking lot)
Go back up Dave Gibson Hill – Repeat
MARY: N/A
ANNOUNCEMENTS:
Bethel Men’s Shelter
CSAUP Trifecta
COT:
Travel
Health
Kids graduating and moving forward
WARMUP:
SSH
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
Mountain Climbers
Merkins
Broga
Mosey to Redstone Theater
THE THANG:
Billy Madison Gauntlet
10 sets and run to 4th island and back
You then repeat any previous exercise for 10 reps and compound the exercises
Merkins
Squats
Lunges
LBCs
Dips
Durkins
Mountain Climbers
Calf Raises
SSH
Imperial Walkers
Hand release Merkins
CDD
Burpees
MARY:
N/A
ANNOUNCEMENTS:
Newsletter
COT:
Health and finishing school
WARMUP: ssh, windmills, pickers
THE THANG:
One pax starts on exercises. Second pax runs to far end of lot and starts SSH, 3rd pax runs to 2nd pax to relieve him. This continued until the first pax completed 100 ab wheels, 200 burpees and 300 spider man merkins, did not complete merkins
MARY: yes
ANNOUNCEMENTS: yes
COT: yes
WARMUP: route was discussed 3.75 miles
THE THANG: Ran down 160 to Baxter, we ran a loop in Baxter going counter clockwise. Fist stop :octagonal_sign: sign we did three man- makers with cinder blocks, every other stop :octagonal_sign: was 3 Burpees and continued to run. = 3.75 miles once finished
MARY:
ANNOUNCEMENTS: check portal for announcements
COT: Tiller had everyone talk about praise or prayer.
WARMUP: A quick mosey followed by side straddle hops, windmills, Moroccan night clubs and imperial walkers.
THE THANG: Core Crusher Circuits, each circuit done 3 times
First circuit: Merkins 12 Reps, LBC’s 25 reps, Squats 20 reps, Mountain climbers 20 reps double count
Second circuit: High plank shoulder taps 10 reps each shoulder, Monkey Humpers 30 reps, Peter Parker – Parker Peter 10 reps each, Freddie Mercury 20 reps
Followed by a double dose of Circle of Hell with cruelty being imposed on the pac by the pac
MARY: Diamond Merkins, more mountain climbers, Peter Parker’s, Parker Peter’s and a little stretching to bring us home.
ANNOUNCEMENTS: check your newsletter
COT: Prayers for good health and recovery for a number of people, prayers for Dark Helmet’s father