WARMUP: all the favs
THE THANG: 11s with stairs, wall sits with bear crawls, laps with sets of 12 merkins,12 squats, 12 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: Lords Prayer
We did 90 burpees…
Some couldn't count and did 95 *cough *Mainframe
WARMUP: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker
THE THANG: mosie to steps side
MARY: coupons
ANNOUNCEMENTS: Bethel Oct -1
COT: Pray for family, marriage, sick and parenting wisdom
WARMUP: Jogged from the Amphitheater to the big parking lot behind Panera for a warm up consisting of
1 Burpee
15 Side straddle hops
1 Burpee
15 Cherry pickers
1 Burpee
15 Windmills
1 Burpee
15 Tiny Arm Circles (10 forward and 10, as us southerners say, "backerd.")
THE THANG: Indian Run from the parking lot down to the drainage ditch. Grab the perfect rock for a Dora consisting of
100 shoulder presses
100 Squats
100 bent over rows
100 Stiff Leg Deadlifts
Run to the roundabout and back. Repeat until 6:50. Indian Run around the long way back to COT.
MARY: 15 LBC's, 15 Box Cutters, 15 Flutter Kicks, 15 Big Boys, 15 Freddy Mercury's
ANNOUNCEMENTS: Convergence Sept 29th WEP, 0515
COT: Close out with prayer. Remember 9/11/2001
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: normal, all in cadence and 15 reps
THE THANG: mosey to wall 3 sets step up dips, Derkins. Mosey to park at each swinging bench we add an exercise start with burpees. Add squats, add merkins, add big boys, add alternating lunges, add cds, add flutters, add jump squats
MARY:
ANNOUNCEMENTS: bethel men’s shelter, Saturday service project
COT:
WARMUP: The usual warmups with some clapping
THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely.
MARY: There was Mary but I had to run to my car to get my phone.
ANNOUNCEMENTS: Yes
COT: Yea. Adult kids making decisions.
Thx Old Bay
Cars in the parking lot when I arrived. Some of the Pax had launched early to record some miles. Bootcampers began with some dynamic stretching before we strolled down the path to the golf club. Several stops with exercises before we arrived at the hilly path to the club. We each picked a boulder and did a series of exercises (curls, presses, and upright rows) while one in the group ran up to the bend in the path and back down the hill.
We moseyed to the top of the path and back down to a hilly path near the 18th green. We started running backwards when Falcon Crest accidentally ran over Backdraft. After a couple screams, he was able to shake it off. We ran around the parking lot and eventually made it back to COT.
WARMUP: windmill, imperials, short mosey, toy soldiers, lunges
THE THANG:
Station 1 – crosswalk – bombjacks
Station 2 – entrance – burpees
Station 3 – amphitheater – core – PAX choice – cadence
Station 4 – grass hill – PAX choice – reps at bottom and top
This interface is limited in formatting so I can't post my nice chart detailing the exercises. We basically moseyed to each station and did a prime number of reps (1, 2, 3, 5, 7, 11, 13), with the last station being double.
MARY: Station 3
ANNOUNCEMENTS: Bethel, CSAUPs (and their impact)
COT: families, social harmony
WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc
THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to OldBay) and split into two teams
Cindies were available for some weighted exercises at the top level
Bottom level was used for Core exercises
Teams took turns completing one exercise with 10 reps at the top while other team did a continuous core exercise at the bottom. Then the teams swapped. Then swapped again and continued to the next exercise.
Pair 1 = Squats (top) & Balls to wall (bottom)
Pair 2 = Swings & People's chair
Pair 3 = OH press & plank
Pair 4 = Bent over rows & Flutters
After the first round, pax paused to hear about Every Second Counts from "The Bear" on Hulu. Then teams tackled a second round of the same series at a faster pace.
Teams gathered for one final pair that included Man Makers at the top and American Hammer at the bottom.
Mosey back home
MARY: Completed throughout the workout
ANNOUNCEMENTS: Trash pickup 0745 at Harris St Park on Sat 8/22, VQ by Blue at Dawn Patrol on Tue 9/8
COT: Yes!
Pax offered many compliments to Blue on this solid cadence count and terminology during the warm up. He was completely unflustered by Twister's heckling immediately to his right. While he's not a professional today, Blue clearly tapped into his prior professional status as a US Marine many years back. Well done!
Thanks to Site Q OldBay for indulging a little extra risk in exploring the Sunbelt parking garage. The Flock cameras were in full view, so perhaps he's not completely out of the woods yet. Show up next Thur to find out!
The pax pushed through a steamy morning with Cindy offering few complaints. Not sure if that's a good thing (the lack of complaints), but I know everyone was drenched at COT and we covered the major fitness elements.
"Every Second Counts" was the mantra for the staff in the TV series "The Bear". For the most part, it drove a mindset of performance on a consistently high pace, so it seemed an appropriate theme for an F3 workout. At the same time, it can also be heard as a theme for Presence (ie, living in the moment) and can thus be a theme across all elements of life. Where could this apply in your life?
Thanks to all for their Presence today and to Old Bay for the invite!
#KeepPosting