WARMUP: Yep, we had a little warm up so as not to blow a hammie.
THE THANG: Chest exercises, lunge walks bear crawls, burpees, shoulders, legs and core.
WARMUP:
Grandpa Jacks
SSH
Windmills
THE THANG:
Each of the following rounds were performed AMRAP style for 9 minutes
5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges
4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans
7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings
8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Press
2 Snatches
ANNOUNCEMENTS:
Bethel Men’s Shelter
H.I.M. Camp
Golf Tournament
COT: Prayers were said
WARMUP: Some light stretching
THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise
1. Merkin inch worm 10BBSU
2. Lunge walk 20CDD
3. Crab walk 30 Hello Dollies
4. Burpee Broad Jump 40 Monkey humpers
5. Reverse Lunge 50 Flutters
6. Bear Crawl 40 American Hammers
7. Squated side step (face left) 30 Wide Arm Merkins
8. Duck walk 20 Plank Jacks
9. Squated side step (face right) 10 Diamond Merkins
Repeat on the way back, reverse MOT as much as possible
ANNOUNCEMENTS: Convergence, golf, HIM Camp
COT: What’s said here stays here
WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle
THE THANG: 40 min AMRAP – 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then EVERY 5 MINS, run 25 yards, complete 5 burpees, go back 25 yards to your Cindy and pick up wherever you left off on your last Cindy exercise [8 rounds of 5 min AMRAP]
MARY: return your Cindy
ANNOUNCEMENTS: Read your Newsletter.
COT: Convergence this coming Monday at NAFO.
It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off.
Thang:
Partner Up for 11’s – 10 Partner Merkins run a half lap and 1 Big Boy sit-up run another half lap. Work up to 1 Merking and 10 BB sit-ups.
Dora: Partner 1 – 100 Dips, 200 Incline Merkins, 300 Step Ups. Partner 2 – Run across the parking lot.
Light Pole Work: Alternate Bear Crawl and Lunges at every light pole.
Back to COT for prayers and praises.
JWow
WARMUP: basic
THE THANG:
Timed 1-Mile Run – Target 8 minutes
4 corners, 2 rounds – around the theatre
1.Merkins – 30
2. Squats – 100
3. Big Boy Situps – 50
4. Broad Jumps – 20 yds
1.Bear Crawls – 20 yds
2.Lunges – 20 each leg (40 total)
3.American Hammers – 50 each side
4.Burpees – 20 reps
Finisher:
Step-Ups – 10 each leg 20 total
Dips – 20 reps
MARY: flutter, Freddie mercury, piston crunch, planks
ANNOUNCEMENTS: newsletter
COT: Pray for Men to set and hold the standard, in fitness, self discipline, family, faith, fellowship, at work, our communities, and our culture.
WARMUP:
SSH
Situation Squats
THE THANG:
Iron PAX week 2
See photo
MARY:
Return Cindy to her home
ANNOUNCEMENTS:
Toledo FROGNAR relay coming up in October
COT:
Heavy stuff this morning. Pray for these men
YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.
WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10
Let’s go!
THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks
Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues
Mosey to other lot
Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20
Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees
Mosey back for Mary
ANNOUNCEMENTS:
Congrats to the Fort for the 13 year anniversary!
COT:
Lots of prayers and praises shared here. All were lifted up His glory!
WARMUP: Mountain climber, side straddle hop, and Bear crawl
THE THANG: remember 9-11-01 why it’s important!
MARY: Talked about significant issues that took place on 9-11
ANNOUNCEMENTS: read slack
COT: yes
WARMUP: SSH, Windmills, Imperial Walkers, Hillbilly Walkers, stretchy things.
THE THANG: Moseyed to the lot in front of the theater.
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 7 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 6 squats. Repeat until you do 7 Merkins an 1 squat.
4-Corner Escalator
Corner 1
– Merkins – 10 reps
Corner 2
– Merkins– 10 reps
– Squats – 20 reps
Corner 3
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps (15 each leg)
Corner 4
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps
– LBCs – 40 reps
After this we went back down the escalator .
Mosey to the fountains for 11’s.
CDDs
Dips
MARY: Piston Crunches, Peter Parker’s, Parker Peter’s, American Hammers, plank
ANNOUNCEMENTS: Bethel Men’s Shelter, Invergence, Memorial Stair Run, read the news letter.
COT: Prayers were said.