WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
– Moroccan night club
– Windmill
– Cherry pickers
– Imperial walker
THE THANG:
10 rounds
– 6 Burpees
– 10 Side Staddle Hop
– 6 Mike Tyson’s
– 10 Squats
– run around island
Pain stations
– Station 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks
– Station 2
– Merkins
– Plank Jacks
– Should Taps
– Qty 5 – 10 – 15 – 10 – 5
MARY:
ANNOUNCEMENTS:
COT:
– Read the newsletter
WARMUP
Disclaimer and some static stretches at the flag.
THE THANG:
Take a lap around the parking lot and stop at the front of school for COP. All in Cadence:
SSH x 20, windmill x 10, Mountain climber x 15, Low slow squat x 15, cherry picker x 10
Form two lines about 5 yards and face each other. Bear crawl in cadence (4 steps four steps forward/four steps back) x 5
Freddie Mercury x 15, LBC x 15
Back into formation, 5 yards apart. Crabwalk in cadence (4 steps forward/four steps back) x 5
Finish with 10 flying squirrels in cadence
Form a straight line and lunge walk the parking lot spaces, do 5 squats at every other line. Return to start with a bearcrawl and 3 merkins at every other line.
Indian Run 2 laps around the parking lot.
Circle up for <@UJGS2BBQD> modifed (7 reps) killer hip routine
MARY:
Rosalita x 15, Pretzel crunch x 15, Hello Dolly x 15, American Hammer x 15, Box cutter x 10, Superman hold x 3
ANNOUNCEMENTS:
Dam to Dam race this weekend
COT:
Prayers for <@U790WHUKC>’s wife with health issues/job change, traveling mercies for students traveling, and those traveling to and running the Dam to Dam race in the rain.
After a week of illness, it was great to be back with my F3 brothers this morning – all respectables! Well done, gentlemen!
WARMUP: mosey to the back of football stadium – exercises in cadence
Windmills
Cherry Pickers
Plank, down dog, up dog, plank
Merkins
Peter Parker’s
Shoulder Taps
Low slow squats
Add Moroccan night clubs
Seal Jacks
THE THANG: Sweet 16 – Partner up for a de-escalating sweet 16. Partner 1 exercises, partner 2 runs then flapjack until complete
16 burpees
15 burpees
14 burpees
13 burpees
12 burpees
11 wide arm merkins
10 wide arm merkins
9 wide arm merkins
8 wide arm merkins
7 wide arm merkins
6 – diamonds
5 – diamonds
4 – diamonds
3 – diamonds
2 – diamonds
1 – diamond
Mosey to wall by band lot and hold people’s chair of gratitude. Each pax voiced one thing for which they were grateful.
On to rugby sprints
Exercises in cadence at various quantities followed by a sprint call for a short distance
Squats and a sprint
Merkins and a sprint
Big boys and a sprint
To the hill – more rugby sprints
Squats and a sprint
Merkins and a sprint
Side shuffle Down hill stopping twice for exercises
Squats
Burpees
Mosey to ticket window for geometry class
Protractors with rosalitas and hello dolly’s mixed in.
MARY: big boys and a body destroyer
ANNOUNCEMENTS: always – read your newsletter
COT: 5th core principle
NMM: after completing the sweet 16 all pax acknowledged that those exercises would not have been done had we been left to do them our own in isolation. Community matters and today’s FNG came out for that very reason.
The gift F3 represents to each of us is unique. The common element, however, is that we must share it to fulfill the mission of invigorating male community leadership. How we do that is up to each of us.
Thanks for the call, Pauly D. And Welcome to Fartlek.
Honored,
:eye:
WARMUP: none
THE THANG: stroll over into Baxter and over to gardenia hill. Turn around at the top and head back.
MARY: no
ANNOUNCEMENTS:
COT: yes
WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank
THE THANG:
5 sets of the circuit
Kb pull through x20
Kb pullovers x20
Plank pull through x20
Devil halos x10
Curls x10
Goblet squats x20
Alternate single rows x10 each
Farmers carry around the lot and back.
MARY: leg lowers with overhead kb hold
ANNOUNCEMENTS: CSAUP mania
COT:
Warmup
Liberty gauntlet
SSH
Imp Walkers
Hillbilly Walkers
Low slow squats
Merkins
Broga
Bear crawl Indian run
The 90s Do Do Do Dora
90 merkins
90 Carolina Dry Docks
90 Squats
90 Lunges
90 LBCs
Longest yard
10 yard you soldier and duck walk / merkins and squats
Mary
Freddys
Pickle pointers
ANNOUNCEMENTS:
Newsletter
Pizza
COT:
Aging and preparedness
WARMUP: Cherry pickers, windmills, SSH, imperial walkers, hillbilly walkers
THE THANG: mosey around the theater and end up by the entrance. 4 corners (like a diamond)
7 OF DIAMONDS
7 BURPEES (X4)
14 MERKINS (X4)
21 LBCS (X4)
28 SQUATS (x4)
21 LBCS (X4)
14 MERKINS (X4)
7 BURPEES (X4)
E.C. – ABC’S 6-inch style
MARY: yes
ANNOUNCEMENTS: newsletter
COT:
No warmup needed; got right to work!!
5 Different Complexes for 8 Minute AMRAP
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 Standing Press
2 Snatches
6-6-6-6
6 Alternating rows
6 Upright Rows
6 Squat Curl to Press
6 Plyo Lunges (Total)
ANNOUNCEMENTS were made
COT: Ended with a prayer
Disclaimer was made and we did little warmup then we got after it as we took a tour around the school making multiple stops along the way.
Thang 1 – Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We completed 10 Merkins and 40 Plank Jacks
Thang 2 – Lunge Worm
Lunge Walk 4 steps then inch worm forward then do two Merkins at the bottom before inching back up. We repeat this until we reach the second island in the lot.
Thang 3 – CDD Webb
1:4 Ratio
1 CDD: 4 Air Press
2CDD: 8 Air Press
Up to 10:40
Thang 4 – Jack@$$ Burpee Webb
We found a sturdy wall for the next thang.
1:2 Ratio
1 Burpee – 2 Donkey Kicks
We completed 5 Burpees and 10 Donkey Kicks
Moseyed back to COT for some light stretching.
Announcements were made and we ended with prayer.