Wall Work:
People’s Chair with OH Claps
Australian Plank Jacks
Bench Work:
30,15,10 Steps Ups
30,15,10 Dips
Dora:
100 Pushups
200 Squats
300 LBCs
Rinse and repeat bench work. Back to COT for Mary.
Jwow
WARMUP: Mosey to the side of the school for exercises in cadence:
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops
THE THANG: part 1 – partner up and either people’s chair or BTTW while partner 2 runs to the end of the lot and back. 3 rounds
Part 2 – Blimps at the light poles
At each pole pax added an exercise on the way up and dropped one on the way down. Burpees were never dropped – just because
5 – Burpees
10 – Lunges
15 – Incline Merkins
20 – Merkins (Modified to CDD’s on the downhill portion)
25 – Pulse squats AKA Monkey jumpers
30 – Squats
Two lessons from Seneca shared at the top of the hill
1 – we suffer more in our imagination than in reality
2 – he who suffers before it is necessary suffers more than is necessary.
How often in our lives do we let our perception of events influence us poorly? Our response is all we control – the event doesn’t care how we feel about it.
After 11 light poles worth of “fun”……back to COT
MARY: Just enough time for protractors and rosalitas with just a few hello dolly’s. That took pax to 0715
ANNOUNCEMENTS: Many – read your newsletter
COT: 5th core principle
Thanks for the call, Float Bridge. Honored to lead. :eye:
WARMUP: none, we just got after it
THE THANG: We had a rowing machine and 6 stations. One pax was always rowing while others worked at their own station. One minute cycles then rotate. Stations included SSH w/bricks, man makers, OH press w/Cindy, OH clap w/bricks, Monkey humpers, goblet squat
MARY: yep — flutter, penguin, Superman, shoulder taps
After 30 min BD, pax shared adversities we’ve experienced — death, sickness, high risk pregnancies, addictions, marriage challenges, job losses, relocations, mental health struggles. Only 4 pax and yet we’ve seen a lot of adversity!!! Hope in these chapters came through other people, seeing the unexpected good things that emerged, holding onto faith, caring counselors, F3 brothers, staying present each day, counting the wins and not looking too far ahead.
ANNOUNCEMENTS: HIM Camp, Invergence, grass cutting at FMCC
COT: as always, 5th core principle
WARMUP: Ran some U routes with SSH as intervals. Dynamic warmup in circle at 8 minute mark.
THE THANG: 7/7 Derkins/Dip countdown on benches. A little step up Indian run on the playground curb.
3 rounds of Half loop partner catchup runs with 5/10/15 Plank Jacks and Flutters with partner pax giving 3/4/5 second head start.
Finale was a 7 station Starfish with run to station, do labeled exercises, bear crawl back to middle and 1 burpee, escalating plus 1 burpee for every station until all 7 were complete.
MARY: Some old school karate punch combos. The was an exotic dancer story of my old Dojo days.
ANNOUNCEMENTS: Every one of them. Read the newsletter.
COT: Yes. All shared something. We all need love from above.
WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4 corners, same exercise per round, mode of transportation = lunge walk with cindy, take a lap around after each set
– 5x man-maker
– 10x OH press
– 15x flutter press
– 20x swings
MARY:
– some broga
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: low slow squat x10, plank, upward dog, downward dog, shoulder taps, upward dog, downward dog, peter parkers, upward dog, downward dog, SSH x10
THE THANG: 6 cones set up in a circle – pax and a partner head to a cone to perform 30″ work partner 1 and 30″ work partner 2 OR 60″ of work each depending on the station
station 1: partner squat and high 5
station 2: wheelbarrow walks
station 3: towel Tug O’ War
station 4: partner push-ups with high five
station 5: band-resisted mosey
station 6: partner leg throws
After each minute at each station, YHC leads pack in 1 or more broga stretches. After the minute, rotate clockwise to next station. (Broga positions included Warriors 1,2,3; Sun salutations, runner’s lunge, runner’s lunge with twist, and more)
MARY: 0 reps of LBCs
ANNOUNCEMENTS: Twister is running a 5K, maybe a 10K, but definitely not a 15K.
Civitas Marathon is 9/6 at 7AM – it’s essentially the rooster
COT: Back to college prayers.
WARMUP:
– 10 Side straddle hops
– 10 Grass-pickers
– Plank to down dog, calf stretch’s to sunrise
THE THANG:
Gear: Rucksack, Sandbag, 2 x Cindy’s
– Move to Cindy storage
– Load up and move to first corner of the lot by light post
– 20 Cinder block split squats
– Load up and move to far corner by band practice lot entrance
– 20 Landmine hack squats (in the Spirit of Suplex)
– Load up and move to front entrance and down to the bottom of the hill.
– Down and Up the hill then return to band practice lot
– Ran out of time for 20 Cinder block merkins
– Mosey to COT and take cover…
Moved roughly a mile under heavy load (burden)
MARY: N/A
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is… Work to put your Maker first.
WARMUP:
– Windmills at hurricane speed
THE THANG:
1. Run to the side parking lot and form groups of 3.
1. One team member at each end of the parking lot doing exercises. One team member running
2. first round LBC and CDD
3. second round Squats are Merkins
4. repeat each round twice.
1. Run to the bleachers
1. Elevens
2. Step us are the bottom -> 2 legs =1
3. Dips at the top
1. Run to the main parking lot
1. Bear crawl to each line and do merkins
2. Suicided back -> Nur their run back
3. Repeat
1. Return to COT
Suplex completed most of the work out with a 30lb vest. Slaugher turned up the pace ensure we are all >1% better.
MARY:
ANNOUNCEMENTS:
– Naked Gun
– Hero 5K
– Family Care Center
COT:
1. Request made for patience when dealing with kids and loved ones.
2. A PAX had a new baby this week and mother baby are doing well.
Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity.
See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes”
Warmup:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC
THE THANG:
WANNABE A BALLER?
80-160-240 Dora. Run down and take a shot on the hoop. If you make the shot, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC
ALTERNATING CURRENT: Do an exercise, and then bear crawl to the line, and then nur back.
– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles
DIRECT CURRENT: Do two exercises, then run a lap.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer
WARMUP:
Moroccan nightclub
Imperial walker
Windmill
THE THANG:
Wind sprints with 5 Side Straddle Hops at the base
Bucket of fun – 45 seconds exercise + 25 seconds rest
– Merkins
– Jump Rope
– Side Straddle Hop
– Plank Jack
– American Hammers
– Plank Jacks
– Man Makers
– Curls
– Overhead Press
– Shoulder Taps
Discussion -> Casting a wider net when hiring and building a team.
MARY:
ANNOUNCEMENTS:
– Stuff the bus -> Saturday
– Next Thursday -> Bethel Mens Shelter
– Friday – State of the union -> Dark Helmet -> Panerra
COT: