Tag: skipper

I ran so far away…

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Seven seagulls posted at BP and did:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, Peter parkers, plank stretches.
-5 burpees OYO
Run WEP loop
-5 burpees OYO
Run to Harris st park via trail
BBall court routine: do merkins at baseline, halfcourt, and far court (10, 15, 20) and Bear Crawl between. Do similar with Big Boy situps (15, 20, 25) and crawl bear between.
-5 burpees OYO
Run along Harris to Ardrey, up Ardrey to small parking lot
Similar to bball court routine: squats at baseline, halfway point, and far end of parking lot. Count was 10, 15, 20 and lunge walk in between.
Run WEP loop
-5 burpees OYO
Mary
Fini
Cot

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Running is fun?

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WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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There and back x6

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WARMUP: mosey to bottom of Brayden
THE THANG: 20 merkins, 20 big boys then run up Brayden to the stoplight and do 20 squats and 20 calf raises then run down Brayden. Repeat 5 times to get 100 reps of each. Run back to the stoplight then jailbreak back to COT
MARY: Ferris Wheels
ANNOUNCEMENTS: newsletter and Mother’s Day.
COT:

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Partner Work @ Block Party

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WARMUP: Mosey from COT to the playground, usual of suspects followed for a typical F3 warmup.

THE THANG: Partner was the theme for this workout. Cubbie asks that each Q share the reason why they keep coming out to F3. For me, my fellow PAX are the reasons I keep coming out in the morning. Not only for the opportunity to possibly help my fellow man, but also to receive the help I need in my life. Very grateful for the partners in life I've made in F3.

Partner Work @ the Playground
1 partner bear crawls to the cones set up outside the playground area, once you make it to the cones perform 3 burpees, and then bear crawl back to the playground where the other partner was performing a swing crunch with a merkin. Keep flap-jacking until you reach an accumulative rep count of 100 for the swing crunch+merkins.
To really burn out our chest and arms we went immediately into some time under tension. 1 partner holds extended plank while the other partners performs 10 merkins, keep flap-jacking until you reach an accumulative rep count of 100. Arms and chest smoked.

Partner Work behind the Ampitheater
1 partner NURs up the hill behind the ampitheater and then moseys back to the bottom, partner #2 performs 10 jump squats, 10 jumping lunges, and 10 Apolo Ohnos and then holds Al Gore until partner #1 returns. Flap-jack for 5 rounds. Legs smoked.

Partner Work in the Ampitheater
1 partner holds extended plank while the other partner performs 10 Peter Parkers, flap-jack until you reach an accumulative rep count of 100
Once completed we moved right into the next phase
Get on your 6 and 1 partner holds straight leg 6 inches while the other partner performs 10 straight lower leg lifts, flap-jack until you reach an accumulative rep count of 100.
Once we completed the above moved right into a series of Superman poses until it was time to mosey back to COT.

MARY: No time

ANNOUNCEMENTS: Read your newsletter!

COT: STK!

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The Manion WOD

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WARMUP: 29 squats
THE THANG: Manion WOD:
29 squats with ruck and sandbag,
400 meter run/ruck/shuffle
X 7 rounds
(modify as needed)
MARY: 5 minutes of AB lab, 10 minute broga
ANNOUNCEMENTS: “greater than” event, bethel
COT: stays in COT

Missing 4 names.. sorry guys, I was smocked…

🎄Tinsel🎄 out…

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Boston Marathon finisher on Q

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4 early
2 for coffee and stories
4 trails
5 roads

WARMUP: petting Wegmans Boston Marathon medal
THE THANG: see above
MARY: too many to name
ANNOUNCEMENTS: Wegmans ran the Boston Marathon
COT: more petting

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My route was used

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WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.

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(De)Construction Zone

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WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each:
– SSH
– WM
– IW then HW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.
Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 (2ct) mountain climbers (10 each leg)
Round 3: 3 burpees + 10 hand-touch squats + 10 2 ct MCs
Round 4: 4 burpees + 10 hand-touch squats + 10 MCs + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat

  • One evolution is 16 burpees, 70 LSS, 50 MCs (2ct), 30 merkins, 10 jump squats

Everyone got at least 2 full completions of this evolution (ascend then descend is one evolution), and started another full ascension. Overall, everyone got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA

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A Currahee at Currahee

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WARMUP:
25 Side Straddle Hops
10 Strawberry Pickers
Some down with the dog calf stretch’s and honeymooners

THE THANG:
Load up with Rucksacks, Sandbags and Kettlebells and move to the corner of Dave Gibson, 25 incline merkins.
Load up and move down the hill to the second street light after the corner one. 25 squats OYO, move back up the hill and at the next two stoplights 25 squats OYO, move the the corner by the school entrance and 25 more squats OYO for 100.
Load up move down the entrance a ways and drop sandbags and kettlebells. Move to the bottom of the amphitheater and bear crawl with rucksacks back up to the top.
Load up and proceed around the entrance path hitting 25 x 2 calf raises with rucksacks and sandbags.
Move to the field, drop all the gear in a pile and sit side by side, then pass each piece of gear down the line (4x alternating) to the middle.
Move in between the far side of the field and the gear pile. Army crawl from the mid point to the gear, pick up a piece of gear and run it to the far side. Move the mid point and repeat.
Head to COT.

MARY:
25 flutters with a press
10 American Hammers

ANNOUNCEMENTS:
Read your newsletters

COT:
It is what it is… Prayers for healing and safety.

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