12 ran down Market Street and back and really, really enjoyed it. Thanks to myself for the opportunity. I get to.
WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
Mosey to persis for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl
THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.
2 sets each alternatively of,
Carolina Dry Docks
LBCs
Plank
Run a Lap
2 sets each alternatively of,
Shoulder Taps
Freddie Mercury
Plank
Run a Lap
2 sets each alternatively of,
Superman
Mountain Climbers
Plank
Run a Lap
2 sets each alternatively of,
Peter Parker
American Hammers
Plank
Run a Lap
2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches
Plank
Run a Lap
2 sets each alternatively of,
Monkey Humpers
Honeymooner
And the clock struck 6…
ANNOUNCEMENTS:
Dam2Dam Fundraiser events
COT:
Prayer Requests
Started the day praying to the Almighty
WARMUP: stretch, dynamic movements, ssh, windmill, cherry pickers, mtn. climbers, various shoulder work
THE THANG: Lt. Dans followed by merkins and Freddie mercury
Mosey to bridge 11s 1-ccd, 10 bomb jacks, 2/9, etc.
MARY:
ANNOUNCEMENTS: bbq on Nov 10, golf in December
COT:prayers- interview for Ryan, healing for Ginny, mental health and Israel.
WARMUP: started with a mosey around the parking lot. Stopped for some SSH, merkins, squats, mountain climbers, and a little back and hip stretching. Made our way over to grab some cindy’s.
THE THANG: Once we had our new toys, we went to the hill for 11s. Shoulder presses at the top with cindy and bottom of the hill hand release merkins. Pax that finished early did chest presses or picked up Pax and finished with them.
Next we took our cindy friend to the pull up bars for work. 7s was the game with 1 pull-up and 6 man makers…down to 6 pull ups and 1 man maker.
MARY: made our way to COT for Mary on steroids…1 hammer, 4 flutters; 2 hammers, 8 flutters…made our way to 5 hammers and 20 flutters before the crying started. Then it was 3 burpees and round the horn ab callouts.
ANNOUNCEMENTS: lots in the newsletter
COT: patience, schools, families in general.
Mostly old guys at SlowBurn. Effort was acceptable for SlowBurn, but poor at best. Attention to detail was poor at best.
There were 10 counts
There were options to modify down (and they were clearly used)
You vs. You gents
Anywho, some busted their butt, well done.
opening band (reps of 10-12 unless stated otherwise:
mosey
low slow squat
imp walker
hillbilly walker
2 flying squirrel OYO
flutter
side S hop (really? this is where you modify)
shoulder tap
calf raises
2 flying squirrel
peter parker
lbc
hand release merkin
overhead clap
2 flying squirrel
the headliner:
6 boards
6 exercises on each (repeat until end of song)
6 songs
musical interlude:
Prong, Non-Existence
5 flying squirrel
20 OH claps
5 burpees
20 mor night club
10 plank jacks
10 imp walker
musical interlude:
Static-X, Sweat of the Bud
15 low slow squat
15 merkins
15 jump squats
15 HR merkins
15 sumo squats
15 carolina DD
musical interlude:
Helmet, Unsung
10 BB sits
10 shoulder taps
20 lbc
10 mtn climbers
10 lunge
10 scorpion DD
musical interlude:
The 69 Eyes w/ Wednesday 13, The Last House on the Left
10 monkey humpers
10 flutter
10 hillbilly walker
10 hello dolly
10×3 calf raisies
20 lbc
musical interlude:
Gojira, Stranded
5 donkey kicks
5 burpees
5 inchworm merkins
5 burpees
5 bomb jacks
5 burpees
musical interlude:
Hatebreed, I Will Be Heard
10 squats
10 lbc
10 side s hop
10 merkins
10 imperial walker
10 dying cockroach
Thanks to Peach Stand to lead at the best AO. Yes, I said it.
Looks like we made it,
Barry Manilow
having been put in charge of both of our running with push-up AOs this week, I decided to make them entry level. it does not mean easy, it just means easy to understand what is required to do. to that end, I decided to recycle some of the easier to follow Qs in which I have participated.
the word, recycle and reuse together often. remind me of a program I saw in fourth grade. you may have bag memories of being hurted into your elementary school gymnasium in order to see what amounts to a public service announcement or little skit or play put on by a bunch of kids , maybe a small performance by the 5th graders who got to start orchestra. but the one I remember most vividly is being brought to that sad little gymnasium to watch a dude dressed up as McDonald’s mascot and Ronald McDonald caper about singing about reducing reusing and recycling. somehow they burned half an hour of our day listening to Ronald McDonald it’s founding on the virtues of mineralism in a 1980s world where everything was designed to be thrown away immediately after use.
WARMUP: the pledge of allegiance
THE THANG: run to Hardee’s. pair up. run opposite directions saying the block. On the east side (post post office) do 5, 10 and then 15 partners BBSU. Then 15 every time. continue running until meeting up at or around the Hardee’s lot. where you at 5, 10, 15 partner pushups. after the pushups, run the way you came back. this way each partner gets to run both directions around the block multiple times. sort of like a weird freaking Newton cradle
with about 4 minutes left PAX were gathered and Bandcamp led burpees while YHC perform the exhausting job of keeping an eye out for stragglers
MARY: 30-45s of flutters while YHC grabbed my phone
ANNOUNCEMENTS: duties were assigned to Funhouse
COT: duties were assigned to Funhouse
WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
Mosey to persis for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl
THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.
2 sets each alternatively of,
Carolina Dry Docks
LBCs
Plank
Run a Lap
2 sets each alternatively of,
Shoulder Taps
Freddie Mercury
Plank
Run a Lap
2 sets each alternatively of,
Superman
Mountain Climbers
Plank
Run a Lap
2 sets each alternatively of,
Peter Parker
American Hammers
Plank
Run a Lap
2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches
Plank
Run a Lap
2 sets each alternatively of,
Monkey Humpers
Honeymooner
And the clock struck 6…
ANNOUNCEMENTS:
Dam2Dam Fundraiser events
COT:
Prayer Requests
Started the day praying to the Almighty
WARMUP: mosey down the hill, windmills, imperial walkers, hill Billy walkers, merkins
THE THANG: run down to end of bus lane. Sets of 5,10,15 between light poles. Exercises: burpees, squats, merkins, seal jacks. Did Dora with merkins squats and LBCs. Mosey back to COT
MARY: 5 minutes worth
ANNOUNCEMENTS: read newsletter
COT: show to know.
Nice Chilly morning here in the Gloom where we were blessed to have 3 FNG’s here at Block Party
Started the Disclaimer a little early but for the sake of the FNG’s it gave us an opportunity to go over the 5 core principles of F3.
Warmup:
5 MNC’s
25 Burpees (at this point Saw Dust rolled up)
Mosey to the First Baptist Parking Lot
Did 20 LBC’s IC while we waited for the 6.
Lined up facing the Church and did the following:
25 Merkins
25 Squats
25 Flutters
Run to the sign of the Church and back.
4x
After we were all done we talked a little about Our Mission at F3 why it is we do what we do with a focus on our community leadership.
Moseyed up the hill over towards the print shop. Stopped on the road and did 20 Freddy Mercury’s while we waited for the 6.
Once they joined us we did 10 Imperial Walkers IC
Moseyed some more over the railroad tracks to the sidewalk where we waited for the 6 and did 15 HR Merkins.
Once they Joined we continued towards COT on the Sidewalk briefly stopping to do 1 burpee by the F3 Scarecrow.
Once we got back into COT. Did 10 Hillbilly Walkers until the 6 came in.
Talked about the Creedo of F3. Then we began our last major part of the workout.
10 Minute EMOM (with 11’s)
Every Minute on the minute we would do 11 reps of the following 2 exercies in this pattern:
1 Burpee – 10 Toe Touches
2 Burpees – 9 Toe Touches
3 Burpees – 8 Toe Touches …..
Until…..
10 Burpees – 1 Toe Touches.
During our “rest” we went around the circle and talked about our names…why we got them then talked about how F3 has all made us better, physically, mentally, and spiritually.
This took us to 5:58 where I played a little bit of Superman/Bananna.
During COT we again talked about the meaning behind the Names we all get and what we keep coming back to F3 for.
Great to see the new faces and great to see this site accelerating!
Until Next Time!
14 Pax ran the newly added Assassins loop by his house for 1,2 or 3 loops.
Dont forget our Fall Fundraising Campaign
https://givebutter.com/damtodam