Tag: Pauly D

Shoulder pain

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WARMUP:
SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack
THE THANG:
Partner up, one does the exercise the other runs out and back.
Merkins
Step ups
Derkins
Irkins

Run back up the hill stopping at lights for workouts (BBS, Lunges, CDD)

MARY: attended
ANNOUNCEMENTS: newsletter, yeti challenge, CSAUPs
COT:

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Bootcamp PLUS with new Mike Tyson PLUS exercise

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WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers

11’s – new Mike Tyson PLUS & squats

MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul

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We might do a lot of things

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WARMUP: lap around the park and stopping along the way to do the following exercises – SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc.
THE THANG: mosey to the parking lot by the dog kennel – ab work before starting 4 corners. We completed 4 laps, doing the same exercise at all 4 corners – 7 merkins (at each corner), 14 squats (at each corner), 21 flutters, 28 LBCs. Mosey to the hill in the park and complete the following – bear crawl up the hill, nur up the hill, 50% effort up the hill, 75% effort up the hill, 95% effort up the hill, repeat all the above hill runs. After hills, mosey to upper parking lot by the field and bear crawl from end to the other, lunge walk back. Mosey to flag for Mary.
MARY: short Mary – American hammers, penguins, and then body destroyers
ANNOUNCEMENTS: upcoming CSAUPs, trash pick up, etc.
COT: prayers and praises from everyone.

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Red Herring Barcetta

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WARMUP: Yes. Even did some merkins with our feet elevated as part of it. Guys were not happy.
THE THANG: Ran over to the old America Jackal grounds. Did some string of pearls around the school including: Bulgarian Split Squats, Toy Soliders, Bear Crawls, Rugby Sprints, a moment of 4 corners (merkins, squats, lunges, burpees).

Finally got to the field for Red Barcetta: https://f3thefort.com/2020/02/18/red-barchetta-test-drive/

100 yards & 100 SSH
75 yards & 75 mountain climbers
50 yards & 50 LBCs
25 yards & 25 merkins
10 yards & 10 burpees

Didn’t quite have time to work our way back up, but we got past the burpees, merkins, and LBCs.

MARY: Imperial Squat Walkers instead

ANNOUNCEMENTS: Read the newsletter. You can find it from the homepage

COT: was held

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14 hogs 6 coyotes go into a bar

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WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP

Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees

THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds

While wall sitting each PAX did one burpees in sequence

Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs

Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers

Reverse course and do everything again

MARY:
ANNOUNCEMENTS:
COT:

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Hills are alive

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Warmup
SSH
Moroccan Nightclubs
Michael Phelps
Low Slow Squat
Merkin
Broga
Bear Crawl and Crawl Bear w partner
Duck walk and squat
Karaoke and LBC

Hill work
Merkins /Bear Crawl
Squats/Lunge Walk
Carolina Dry Dock/Toy Soldier
Big Boys/Power Skips
4 rounds
5
10
20
40

Mary was all upright alright

ANNOUNCEMENTS: newsletter
COT: staying warm

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Circuit City

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WARMUP: Cherry pickers / windmills / SSH
THE THANG: Circuit
20 merkins
Run a lap
20 BBS
Run a lap
20 dips
Run a lap
20 pickle pointers
Run a lap
20 squats
Run a lap

Repeat X 4

Abs
Found a wall for wall 30 sit ups (on your 6)
30 single leg V-ups
50 LBC’s

MARY: kinda
ANNOUNCEMENTS: many
COT: employment opportunities

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Up 1-0 & a FNG

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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:

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