WARMUP:
Windmills
MNC
Low &Slow Squats
cyclops
Planks
Peter Parker’s
Downward dog
Upward dog
Hamstring stretch
Merkins
THE THANG:
11s with Mike Tyson’s and Sumo Squats, Mode of transport, Lt. Dans going one way
MARY: several exercises 3 min
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: None
THE THANG: Dilbert Garage Style Broga. It was awesome!
MARY: Pass Bob but don’t DROP him. Thankfully we Did Not!!! 👏💪
ANNOUNCEMENTS: Canoli Run 5/20
COT: prayers & praises
WARM UP:
Imperial walkers
Wind mills
Cherry pickers
THE THING:
Mosey across the breeze way to the middle of the track. I had cones setup approximately 25 feet apart.
Round 1 – shuttle run
With a timer set the goal is to make from one cone to the other before the timer goes off. If you miss the timer you must do 3 kraken burpees and jump back in
Timer
5 rounds of 20sec
5 rounds of 18sec
5 rounds of 16sec
5 rounds of 14sec
5 rounds of 12sec
10 rounds of 10sec
10 rounds of 9sec – this is where it really strayed to get hard
10 rounds of 8sec
10 rounds of 7sec – this was as far as we could make it and Old Bay was the only one.
Round 2 The tail of Ouroboros
There are 4 pax, we all start at opposite ends of the tracks
Run around the track if you tag some one they drop and do 2 burpees
Old bay was the victor of the day.
Announcements and Praise & Prayers
Off to coffeeria
WARMUP: Mosey, karaoke left, karaoke right, toy soldiers, side straddle hops, imperial walkers, sumo squats
THE THANG:
9’s up and down the “bleachers” walls
Derkins and bomb jacks
3 rounds of S turns
Runner runs while other two do exercise
* LBCs
* Plank Jacks
* calf Raises
Mosey to front of school for Plank Walk
*3 x 5 paces to right with 5 Merkins ever 5 paces
Back to left
Mosey to stadium entrance
Run to light pole to squat
5 light poles to top of hill accumulation of squats
Run to COT
MARY:
She a sweetheart
ANNOUNCEMENTS:
Take your vitamins and say your prayers
COT:
Bird cage just heard about Ville2ville and in interested
Undeniably the Classic AO, my all time favorite, the place I started and the place I took a turn as site Q. Weezer has done a awesome job with this AO. It was an honor to lead.
karaoke
knee tar n’diaye
LBC
merkins
LS Squats
curb walkers
JACK WEBB
dips
high knees
butt kickers
more merkins
more squats
dying cockroach
imperial walker
hill billy walker
makhtar n’diayes
more merkins
more squats
Dora
mosey
shoulder tap
overhead clap
I’m sure I forgot a few things
*not in that order
**modifications were made
***counting was poor at best
****mumblechatter was as expected
noticeably absent … liver eaters
Looks like we made it,
Barry Manilow
WARMUP:
THE THANG: Out and back- 2 miles out. Depart from Veterans Park after the Pledge of Allegiance- head toward WEP: left on Jackson; Right on Harris : Turn-around at Sam Smith (first right after I77 overpass). Pain stations Top and Bottom of Jackson & Sam Smith.
MARY:
ANNOUNCEMENTS: AKA coming -this is a event not to miss! Nice work Funhouse!
COT: RainMaker open discussion with possible new AO w a later start time : Freed to lead and Opportunity to EH a half a dozen men. Thank you for the opportunity to Q.
WARMUP:
5 Burpees
Mosey
Toy Soldiers
Mosey
Hillbilly Walkers
Mosey
Imperial Walkers
Mosey
THE THANG:
4 corners around NAFO
10 Merkins
20 Plank Jacks
30 Sumo Squats
Partner goes one way
Other goes opposite
When meet do 5 Burpees together then keep going
MARY: don’t know her
ANNOUNCEMENTS:
Matthew 16:15
COT:
Take your vitamins and say your prayers
WARMUP:
SSH x13 while we wait for Twister
Mosey to small Springs parking lot right off 160
SSH x20
IW x10
Windmills x10
Flutters x10
Mountain Climbers x10
Mosey to Millstone Park
THE THANG: Webb-O-Rama
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-4
Round 2: 5-7
Round 3: 8 and 9 for cone 1, then just 8 for cones 2-4 since we ran out of time.
Total mileage clocked in at 2.7 miles.
Lots of mumble chatter about runaway Q-drenaline, prime number counting, Knee tar N’Diayes speed, Weinke timing, and murder.
Thanks Kermit for the opportunity to lead!
WARMUP:
SSH
Windmill
Low slow squat
Merkins
8 count burpees
THE THANG:
Hill sprints at entrance x3
Basketball court:
Down and back
5-10-15-20
Merkins and CDDs on side 1
Squats and monkey humpers on side 2
4 corners – all together plank for the 6
5-10-15-20
1. Bomb jacks, plank jacks
2. SSH, goofballs
3. Jump squats, jump lunges (L+R=1)
4. Merkins, burpees
MARY:
ANNOUNCEMENTS:
COT:
Discussion about how crafty Satan is. Are you letting your guard down?
And yoga pants
WARMUP: 20 SSH, 20 Nightclubs, 20 Randy’s, 20 Through The Tunnel.
THE THANG:
-Mosey from Vet Park to WEP .50.
Bear Crawls with indigenous runs through 14 bear crawlers.
On the Stage – 20 burpees, 20 big boys, 20 leg flutters right foot count, 20 squats, 20 merkins.
Run
.20 miles and rinse and repeat.
10 sets of all the above
5 sets of all the above
2 lines – squat while head of class lunges through 7 PAX in each line.
Run back to COT
MARY: flutters, LBC, planks
ANNOUNCEMENTS: Dark Helmet reviewed mission of F3. TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
COT: prayers for patience.