Tag: Nasa

Hills and Pull ups

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WARMUP: mosey to Print shop
SSH x 20
Imperial walker x 10
Hillbilly Walker x 10
Cherry picker x 10
Calf stretch runner stretch
THE THANG: triple nickel from town hall up hill past church
5 Bonnie Blair’s 2 is 1
5 jump squats at church each passing
5 Freddie Mercuries
X3

Go to print shop pull up bars.
5 pulls ups
10 merkins
15 squats
Lap around print shop

MARY: 38 Flutter kicks
ANNOUNCEMENTS: newsletter
COT:

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2026.11 Minnow Pond

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Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.

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7th year Anniversary… with Burpees

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Warmup
 
Mosey to Grace Parking Lot
 
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
 
Recover on your feet.
 
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s  (First workout I ever did Fishsticks was the Q)
 
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching)  10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
 
Run Back to COT
My personal Favorite with the remaining time left….
EMOM  10 Burpees a minute on the minute….. (only got 9 minutes in)
 
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
 
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday.  Thank you guys! And see you all in the gloom!
 

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Happy half hour

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WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap
THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap – loop 2 min climbers sounder
Taps plank, / lap – loop 3: lbc flutters penguins

11’s – Mike Tyson’s & squats
MARY: pac lead round robin Mary
ANNOUNCEMENTS: Uhaul Ruck & prayer
COT: lots of prayers and praises, lifted up U-Haul

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Fun at WEP

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Mosey over to lot behind WEP amphitheater. EMOM run a lap around parking lot and do 15 SSHs. Whatever time you have left in the 60 seconds, try to get your heartrate back down. Repeat for 10 minutes.

Move over to in front of amphitheater for main thing. Exercises on the left were 10 merkins and 10 LBCs. Exercises on the right were 10 squats and 10 plank jacks. Every time you pass center 10 SSHs. Break into 2 groups. Group 1 runs out 4 swinging benches to the left, does Exercises, then runs back stopping at middle then 1 bench on right. 3 left, 2 right. 2 left, 3 right. 1 left, 4 right. Stopping at middle every time. Group 2 does same thing but starts with 4 right, 1 left….fun was had by all. Mosey back to COT. Fast guys finished with a few abs. Thx for the opportunity <@U686LEPLH>

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Humpers, pumpers and burps

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WARMUP: mosey to church parking lot for merkins
THE THANG: partner up, each partner had a quarter mile out run with 10 monkey humpers and 10 gas pumpers and then back to the lot. Each team had a cumulative twenty burpees each round.
MARY: wasn’t there
ANNOUNCEMENTS: newsletter
COT: yep

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Ruck n Roll

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Beautiful morning!
WARMUP: none
THE THANG: 3.7 miles ruck at a nice brisk ranger pace. Down to GHMS, around it, then up the back side onto Dam rd. Then around the back side of the Walmart, then behind the retirement home through the townhouses, back onto 160 down to the first light at Brayden, then into Brayden briefly to loop around to the other light at 160. Then back to COT right at 7am.
MARY: none
ANNOUNCEMENTS: highlighted alot of the items in the newsletter.
COT: lifted up injured PAX, PAX going through some hardships, and a few ither burdens/concerns.

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

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Dealer’s Choice

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Nice and gloomy, misty, cool morning. Just being out in this means you made the choice to NOT let the Jester win.
WARMUP: Slow mosey to the contractors pickup area at Lowe’s, circle up for the following, my standard SWIMS warmup:
– 15 SSH 4ct
– 10 Windmills
– 15 Imperial Walker 4ct
– 10 Moroccan night clubs 4 ct
– 15 Strawberry pickers
Since we were where we needed to be, we went right into….
THE THANG:
Dealer’s Choice
I have had the F3 workout deck in my truck for quite some time, like over a year, and never found the right opportunity to use it. Well, today was the day. The cards are waterproof so I was not worried about them getting wet, just whether I could read the small-ish print or not. HA!

Pick a card, do the exercise, then on to the next. Clubs are core, hearts are cardio, spades are legs, diamonds are upper body. Rep count is based on number/suit on the card 2-10 are their number, jacks are 11, queens are 12, kings are 13, aces are something special. jokers/jester are wild card (I had them as 10 burpees).
We got through the following (larger numbers were OYO, everything else in cadence)
2 bulgarian split squats
2 hand clap merkins
11 plank jacks
100 calf raise (ace of spades)
3 wojo squat
7 LBC
sprint 200 m (modified to 50m out and back, 2 of hearts)
11 dips
10 rosalita
NUR 50m out and back
sprint 300m (modified to 50m out and back, 3 of hearts)
lunge walk 50m out and back
10 oblique crunch per side
90 sec high plank
4 CDD
100 SSH (ace of hearts)
13 merkin
sprint 400m (modified to loop around parking lot)
5 lunge 2 ct
12 monkey humpers’
100 arm circles (50 each direction, ace of diamonds)
7 monkey humpers
3 Chuck Norris merkins
6 wide arm merkins
4 alternating side squat/lunge, each side
10 incline merkins
12 diamond merkins
9 ranger merkins10 butt kickers each leg
12 freddy mercury, 2ct
5 hand release merkins
9 LSS
60 seconds low plank (on forearms)
That put us at 3 minutes to 6, just enough time to run back to COT. Unfortunately no jokers/jesters were pulled.
Mumblechatter was most excellent!! Great job by all
MARY: None

ANNOUNCEMENTS: A LOT going on. Highlighted literally everything that is in the newsletter.

COT: A lot lifted up. Reminded PAX that we are all carrying burdens, and we men tend to suffer in silence, but when it gets too much, do not be afraid to reach out, for someone will definitely step in to help lighten the load.

Thanks Peach Stand for the opportunity to lead.
SYITG
Blessings,
-NASA

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Hockey Gold

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WARMUP: Quick run around the parking lot, back to COT area, circle up for the following:
– 20 SSH
– 10 Windmills
– 15 Imperial walkers
– 15 Moroccan night clubs
– 10 Strawberry pickers
Then run to the parking lot at Grace Presbyterian Church for the main event!
THE THANG:
In light of Happy Gilmore as well as the USA Men’s and Women’s Hockey teams winning Gold at the Olympics, I put together something fun yet challenging to improve our hockey #3S2T.
An NHL hockey rink is 200ft long x 85ft wide. The large parking lot in front of the church is a little larger – approx 240′ x 100′. Go big and train to compete, right? There were 8 cones set up around our rink, each with exercises and a mode of transportation to the next cone. Start at cone 1, do the exercise, move to the next. Happy Gilmore may not have been the best skater or shooter, but damn he was intense. No rest in between as Happy would want it
Note: DC = double count
Cones:
1. ICING CALL on the opponent! Puck dropped but they won it. SKATE to go on defense! >> Eric Heiden’s to #2. (aka lateral lunge runs).
2. On defense in the corner. Happy falls on the ice and can’t get up! >> 30 dying cockroaches (DC) and 20 hammers (DC) >> Bear crawl to #3 (approx 25 yds)
3. GET UP OFF THE ICE HAPPY!! In front of the net, blocking shots. >> 10 burpees. >> Strides to #4 (think of a run while skipping, knees up high).
4. Happy was a pugilist. In the opposite defensive corner of the rink. Work on your enforcer abilities! >> 20 planks w alternating punches (DC), 20 Cobra Kai’s (DC) (while holding a deep squat, alternate punching) >> GO ON OFFENSE!! >> Strides to #5 (opposite end corner of the parking lot)
5. We are wide open!! Pass me the puck!! Signal your teammates >> 40 SSH (DC) >> You got the puck, move to the net! >> Strides to # 6 (center rink, offensive side)
6. TAKE THE SHOT!! Practice your SLAPSHOT!! >> 30 Apolo Ohno’s w arm swings. >> Bear crawl to #7 (opposite corner, offensive side, approx 30 yds)
7. YOU SCORED!! Now taunt the LOSERS!! >> 30 monkey humpers, 20 dirty dogs (10 each leg). >> Mary Katherine Lunge to #8 (a lunge walk, while you are lunging, you are extending both arms overhead, like a touchdown signal).
8. CELEBRATE!! Raise Lord Stanley’s Cup!!! At center rink. With a cinderblock, 20 curls then 20 overhead presses. Did you know: The Stanley Cup weighs 35 lbs, and a cindy weighs 38 lbs.
Back to #1, and repeat.
Everyone got in 2 full rounds and started on a 3rd. Then we did an indian run back to COT for…

MARY: A little less than 2 minutes worth.

COT:
Announcements: Highlighted Bethel Men’s Shelter next week, Break the Dam run this weekend, litter pickup, and other items in the newsletter. GET INVOLVED!!
P&P: Alot lifted up.

Thanks for the opportunity to lead.
SYITG
-NASA

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20 and 12

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WARMUP:
THE THANG: mosey to the church of god parking lot where the pax did a few Freddy mercuries while they waited for the six (me) to arrive.

From there we did the cross workout. Run out to one of four points and then back to the middle. Each time we arrived at a point, we did 20 flutters (count one leg only), and each time we arrived back to the center, we did 12 merkins. The four outer points were the parking lot at the top of the hill, the small lot across from the old police station, the lot at the top of Monroe white st where the old town hall (and the old phone company) is, and the intersection of confederate and Forrest st.

One wrinkle was coming back from the Forrest street point, we climbed the stairs of the church of god activity building and did 12 derkins with the aid of their picnic tables

Mileage requirements for the morning were exceeded
MARY:
ANNOUNCEMENTS: lots going on life of f3
COT: lots going on the life of the pax

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