Tag: Jazz Hands

44th Birthday Q

Leave a comment

Today is day #5 and my birthday Q. What a week it's been!
WARMUP: FNG showed so we went over 5 Core Principals first.
SSH, Windmills, Moroccan Night Clubs, Stretching, Mosey
THE THANG: Second Version of the 1982. 19 rounds of 82 seconds of exercise and then a 30 second break. Rounds included:
SSH
Flutters
Big Boys
High Knees
Lunges
Squats
Calf Raises
LBCs
American Hammers
Freddie Mercurys

MARY: Sally was the guest of honor at the party
ANNOUNCEMENTS: Bethel, 4B's, Trash Pickup
COT: Prayers for F3, jobs, family and another trip around the sun.

TClap |
0

Accumulating Reps

Leave a comment

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.

TClap |
0

Dora & Mosey

Leave a comment

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:

TClap |
0

We’re dry for now

Leave a comment

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:

TClap |
0

Slow Burning Beatdown 🔥

Leave a comment

Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 20 Squats
Corner 3: 30 Big Boys
Corner 4: 40 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 20 Carolina Dry Docks, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Flutters / partner holds 6 inches
20 Mountain Climbers / partner holds plank
P2 can't complete holds, both Ps do 5 Burpee Penalty

3. Dora:
Partners:
100 Peter Parkers
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Tabata Workout – Slowburn

Leave a comment

WARMUP:

  • 20 SSH
  • 10 Imperial Walkers each leg
  • 10 Hilbilly Walkers
  • 10 Windmill
  • 10 Cherry Pickers
  • 10 Arm Circles Forward + 10 Back
  • 10 Peter Parker’s each side
  • stretches from plank position: down dog, honeymooner, arm high.

THE THANG:

4 corners Tabata
4 stations — 60 seconds work / 15 seconds rotate × 3 rounds
Station 1 — LEGS

  • 12 Air Squats
  • 12 Reverse Lunges each leg
  • 12 Calf Raises

Station 2 — PUSH

  • 10 Merkins
  • 10 Diamond Merkins
  • 10 Plank Shoulder Taps each side

Station 3 — CARDIO / SHOULDERS

  • 10 Seal Jacks
  • 10 Mountain Climbers each side
  • 10 Plank Jacks

Station 4 — CORE / POSTERIOR CHAIN

  • 10 Big Boys
  • 10 Flutter Kicks
  • 10 Superman Raises


12-Minute EMOM
Minute 1
20 Air Squats
Minute 2
10 Merkins + 10 Shoulder Taps
Minute 3
10 Walking Lunges each leg
Minute 4
15 LBCs + 10 Superman Raises
Repeat 3 times.

Ending
3 rounds
20 sec Bear Crawl
20 sec Rest
20 x Seal Jacks
20 sec Rest

MARY: none
ANNOUNCEMENTS: Bethel Men’s Shelter 8/3, need signups
COT:

TClap |
0

What Rain!!

Leave a comment

WARMUP: Merks, SSH, Nightclubs, Stretch, Mosey, PlankJax, Imperial Walker, OH Claps
THE THANG: 4 Corners w accumulator adding an exercise. 1st Corner 10 Merks, 2nd Corner 10 Merks,10 Squats, 3rd corner 10 Merks, 10 squats, 10 BBS, 4th corner 10 Merks, 10 Squats, 10 BBS, 20 OH Claps. Next up – 7s using Hill near BP 2 exercises at top and bottom. (bottom: Squats / Merk Top: BBs/SealJax) Finished up w another accumulator: using 3 stops : start w 5 reps at each stop then 10 reps then 15 reps and back down to 5 reps to close out.
MARY: 4 mins of Mary with Superman being the mumblechatter favorite due to puddles and rain.
ANNOUNCEMENTS: MURPH, Trash pick up, Bethel
COT: Prayers for pax health, marriages, Brotherhood, and Catfish friends daughter who had unexpected hospitalization at age 7

TClap |
0

Do 1 More

Leave a comment

WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills

THE THANG: Do 1 More
This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their number after each round. I did not tell them if a high number was good or bad or how it would affect the other pax good or bad so that they would push themselves. The rounds were:
Merkins
Squats
CDDs
Burpees
SSH
Bobby Hurleys
Plank jacks
Big boys
Shoulder Taps
Overhead Claps
Mtn Climbers
LBCs

Then we talked about how much we accomplished, but how much more was till to be done. But that you can do more than you think you can, so add 1 more to each rounds reps for round 2. i.e. 41 Merkins in round 1 meant 42 Merkins in round 2.

By the end, we had completed as a group (13 bootcampers) 9,155 reps in 45 minutes. Feel accomplished, you guys did a ton of work!

MARY: No Time

ANNOUNCEMENTS: Bethel, Newsletter, Overnight silly-ness ruck event, Strawberry 5k.

COT: Marriages, health and healing, travel, reach out to someone you haven't heard from in a while and let them know you're thinking about them. It'll make their day even if they don't respond with more than thanks. Or you might talk to them for an hour. But reach out, you never know when someone needs it.

TClap |
0

We hit all restaurants

Leave a comment

WARMUP: various usual exercises
THE THANG: start at persis with 5 big boys, run to charandas for 5 dips, run back to persis for 5 squats, run to empire pizza for 5 merkins, run back to persis

Repeat with changing rep counts 10, 15, 20, 25, 20, 15,10,5
MARY:
ANNOUNCEMENTS: lots going on in the fort for the next several weekends
COT: yup

TClap |
0

Backblast! QvQvQvQ Finale 2024

Leave a comment

WARMUP: River Rat led us in Side Straddle Hops and Windmills before taking off to the RV Lot
THE THANG:
Anchor Bar kicked things off:
Starfish routine with coupon:
5 Manmakers
Ex 1 – 30 Jump Squats
Ex 2 – 30 American Hammers – DC
Ex 3 – 30 Big Boy Sit-ups
Ex 4 – 30 overhead Flutter Kicks – DC
Return to the center after each exercise for 5 Manmakers.

Since Esso planned to use the same parking lot he went next.
6 groups of men and exercising in cadence while one group member plays with Cindy:
• Mountain climbers IC > 5 Cindy Manmakers
• SSH IC > 10 Cindy swings
• 6 ct burps IC > Cindy overhead carry
Message: Ignite your fire, use F3 as your fuel, let the fire spread. :fire:
Next Homer led us out the entrance to a brand new feature of the AO. Stairs to the overflow parking lot. There we had 4 coupons and they started with the 4 Qs then passed among the PAX on each trip up and down the stairs. Each PAX also stopped for 10 squats at the top and bottom portions.
Message: share your heavy burdens.
Lastly Bandcamp tookover the group:
Crawl Bear an uncomfortable distance to the starting point using some feature of the AO
4 corner transport:
Burpee Broad Jump
Bear Crawl
Lunge walk
Toss 12 sand bags over the shoulder
Rinse and Repeat
Keep going!

Message:
Who is it that we say we are?
If you get tired, learn to rest.
There is no quitting.
You don’t get to decide when you can stop.
Who is it that we show people we are?
ANNOUNCEMENTS: Homer came out victorious mainly due to votes received for use of AO. Thanks to all who participated in 1 or all 4 weeks. It was great to see some bonding between the regions through this event. Don’t be afraid to cross the river.

TClap |
0