Tag: Short Sale

(Tony romo voice) that’s a lot of monkeys, Jim!

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WARMUP: windmills, produce pickers, imp walkers – in cadence them moseyed to the football field
THE THANG: rounds of suicides on the field

Starting at goal line, run to 10 yard line and do 10 reps, run back to goal line, run to 20 yard line do 20 reps, etc. repeating to the 50 and then back to the 10 in 10 yard increments. Then run to the opposite goal line and back

Exercises:
Round 1 SSH
Round 2 overhead claps
Round 3 monkey humpers
Round 4 am hams

Stagger back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Space X and Dumpsters (same?)

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mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps

mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end

mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps

mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises

Thank you for the opportunity <@U01CGBKBQ64>

Looks like we made it,

Barry Manilow

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Happy Birthday Fogerty

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Moseyed toward back lot. Stopped for warm-up
– IW
– Hillbilly Walker
– SSH – 53 for Fogerty BD
– Merkin

Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round.
– OH lift
– Tricep ext
– Curls
– Squat
– Merkin

After 3 rounds moseyed to FB field. Sprints
Sprint to 30 jog back. Repeat to 50, far 30, goal line. 10 merkins after each sprint

Cross bridge head to wall. 20 Dips, 20 Bulgarian split squat 10 EL. 2 rounds.

Mosey back for 5 mins of Mary

Announcements and COT.

Thanks Bass for opportunity to lead.

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Gut Buster

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WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Gut Buster Board:
Run a lap of the track after each set
100 LBC
90 Flutter Kick
80 Freddie Mercury
70 American Hammer
60 Mountain Climber
50 Weezy Jefferson
40 Big Boy
30 Leg Lifts
20 V-Situps
90sec Plank
60sec Plank
MARY: No time
ANNOUNCEMENTS: Lawn Care, Highway Clean up, T&H
COT: Many needs

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Gut Buster

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WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Gut Buster Board:
Run a lap of the track after each set
100 LBC
90 Flutter Kick
80 Freddie Mercury
70 American Hammer
60 Mountain Climber
50 Weezy Jefferson
40 Big Boy
30 Leg Lifts
20 V-Situps
90sec Plank
60sec Plank
MARY: No time
ANNOUNCEMENTS: Lawn Care, Highway Clean up, T&H
COT: Many needs

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Five Card Draw

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WARMUP: Abe Vigoda, alternating toe touch, Downward dog, Honeymooner, pigeon stretch,
THE THANG: Five card draw on the football field. All 4 corners were used. Each corner focused on a specific body part: arms, cardio, core, legs. Each deck had an Ace & a Royal.

Ace-100 reps
Royal-25 reps
Number- + 10

A “mixed tape” of classic hip-hop & rock was thrown in because it is the !!
MARY: NA
ANNOUNCEMENTS: This Saturday’s Adopt-a Highway trash pickup. Next Saturday’s Tortoise & the Hare event.
COT: Prayers for ‘s family, mental health, admins, teachers & students returning to school.

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Don’t let the old man in

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WARMUP: static and dynamic stretching
THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets
Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps
11s jump squats and shoulder taps
Dips, incline merkins
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help this Thursday.
Stuff the bus Saturday.
COT: around the pax for prayer request

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BLIMPS, Rocks and Sprints

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WARMUP:
SSH
IW
Peter Parkers
Parker Peters
others I can’t remember

THE THANG Pt 1:
3-Corner BLIMPS Accumulator
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Lunges at each corner
Round 3 – 1 burpee, 2 Lunges, 3 Imperial Walkers
Round 4 – 1 burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins
Round 5 – 1 burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 7 – 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 8 – 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 9 – 4 merkins, 5 plank jacks, 6 SSH
Round 10 – 5 plank jacks, 6 SSH
Round 11 – 6 SSH

Run to entrance (bottom of hill) and select a coupon:
Exercise (below), sprint to top of hill, plank until 6 comes in, hold 6 inches, jog back to rock, repeat:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

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Cindy at the Ballroom

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WARMUP:
Mosey to track
SSH, windmill, inch worm merkins, squats, stretching
THE THANG:

Mosey to back side of track where the Cindy’s live
Rd 1
Curls
Bent over rows
Partner 1 run / 2 farmer carries
Flip flop

Rd 2
OH press
Tricep extensions
Run / farmer carry

Rd 3
Same as rd 1 add dead lift

Rd 4
Same as 2 add chest press

Rd 5 same as 3 add heal raises

Rd 6 same as 4

Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:

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S.L.O.W B.U.R.N

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YHC had the privilege to spend 45 minutes getting better with 11 HIM at Slow Burn. Here’s what we did:

Warm Up
– 10 LSS (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Windmills (IC)
– 10 SSH (IC)

The Thang

Serpentine the parking lot to review the exercises and course

Squats
LBCs
Overhead Press
Workins

Big Boy Sit-Ups
Up Downs
Ranger Merkins
Nolan Ryans

Run down to F45 and repeat
– Round One – 10 Reps
– Round Two – 15 Reps
– Round Three – 20 Reps
– Round Four – 10 Reps
– Round Five – 5 Reps
Total mileage: 1.73

NMM
The average age today was 48 with Hash Brown being the youngest at 26 and Twister/Short Sale being the War Daddies at 60. Today was a great example of the gift we have in F3. Many men live an isolated life of loneliness lacking friends and connections. They have lost track of school or service buddies years ago and Covid decimated their work and convenience relationships. What they are left with is time and no one to spend it with. That’s why F3 matters. We have true friendships that add value to our lives. We have a brotherhood of men that are older, younger, richer, and poorer. They don’t always look like you, vote like you, attend your church, or pull for your favorite team. And you know what, we are all better because of it. That’s why we have to share what was first given to us. EH that guy down the street. I promise he will appreciate the request as soon as he realizes you have what he needs. Be that guy for the guy that needs what you have.

Aye!
Italian Job

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