Tag: Slow Jams

10/90 is still a split

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With a early morning text from Punch List, WWL and I decided to split the Q. He hasn’t Q’d in a while(minute) so I figured I’d take the first part.

WARMUP: mosey to back of HT and down grass hill. Triangle up for the following exercises:
MNN
LSS
Imperial Walker
Hillbilly Walker
Downward dog/honeymooner
6 mins are up and pass the Q to WWL.
THE THANG: Hill repeats x5 with 5 burpees at the top. Nothing on the bottom. Mosey to parking lot. Stop for LBCs, flutter kicks, rosalitas, hello dolly. Start 11s with burpees then bear crawl with squats at the top. Lunge walk back.
MARY: never met her
ANNOUNCEMENTS: read your newsletter
COT: stays in COT.

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Up & Down The River

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WARMUP: mosey with some ab work
THE THANG: up and down the HT aisles, 5 reps of merkins, then groiners, then CDDs, then flutters
MARY: accumulating clock merkins and accumulating clock squats
ANNOUNCEMENTS: CSPAN outtro prayers and praises for our families
COT: to Skyq be the glory!

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Abs-olutely worth it!

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WARMUP: Mosey to back lot behind Red Bowl where I thought I’d warm up the PAX, but Pothole brought to my attention the freight trucks parked there and the sleeping drivers. So I continued to the round about before the apartment where we performed 10x SSH, 10x Hillbilly Walkers and a bit of broga including down dog(deep calf stretch), honeymooner and some cat/cow to stretch out the PAX.
THE THANG: Since we moseyed past my original starting position I decided to call and audible and bring the PAX through the apartments and over to the entry road where the firehouse is located. At the stop sign we partnered up for an AROD. 300x LBCs, 200x IC Mountain Climbers, 100 Big Boi Sit-ups and 50 Absolutions. This was a new exercise to many so I gave them a demo. Much mumble chatter on this one, if you haven’t tried it, give it a go, the PAX involved will certainly Thank you! After that we moseyed back past the freighters, behind Teeter and over to the wall where we did some wall sits with a “PAX PIX”. While we all grabbed some wall, I had the PAX think of an exercise in their heads and one by one each ran to the other side of the wall while I called on each by name to call out whatever they were thinking and the PAX on the other side had to perform 10x and run back. After we all took a turn there, we all moseyed back to COT.
MARY: Ab-lab for 4 minutes, each PAX getting a turn to call cadence.
ANNOUNCEMENTS: Pothole is organizing a brew ruck of sorts as a charity event for his buddy Aaron. Check Slack for details. Word is there is a sweet patch for anyone donating $20 or above.
COT: Prayers for those and families dealing with loss, sickness and treatments. Prayers for travel mercies.

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F3 Dads and 2.0s – Kickball

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Just learning how to do this and getting caught up

WARMUP: SSH, Squats, Moroccan Night Clubs, Hurdler’s Stretch

THE THANG:
Kickball Rules
1. Sportsmanship – Cheer everyone on!
2. May throw the ball at the body below the head to get an out. Ball thrown at head, batter advances to next base. This is F3 kickball, not World Kickball Championships. Light throws only please.
3. 1 inning for kids – all kids bat. Go back to cheer on team if called out.
4. 1 inning for Dads is 3 outs
5. Bunting allowed
6. Other normal kickball rules: fly ball caught is an out. No stealing bases or lead offs. Ball is dead once pitcher has it. Foul ball on 3rd strike is an out.

Dad only rules:
1. May not walk or run. Can use crab walk, bear crawl, or throwing standing. Including on base running. Fast lunge walk does not count.
2. May only kick with non dominant leg. This is left left for most.
3. Penalty for breaking rules: ALL dads do 5 burpees.

Kicking team gets an out: 10 LBCs
Hit against your team: 10 mtn climbers
Run scores against your team: 10 SSH
Home run against your team: 10 burpees
Grand slam against your team: 10 Kraken burpees

COT

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We’re up to 52 states

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WARMUP: short run followed up by SSH, windmills (for trucker), real sumo squats, more running to the church where we did merkin, honeymooner, downward dog, mountain climber
THE THANG: We started out in the parking lot by the church where we ran to the end, did exercises, then back. 4 total sets (total 100 exercises each). Round 1: 25 merkins, 25 squats, 25 flutters.
Round 2: ran to the church circle and back to the middle of the entrance; 25 CDD, 25 lunges, 25 Freddy mercury…total 100.
Round 3: ran to the back of the Italian ice place and mixed it up. 5 each of wide arm, ranger, diamond merkins; 10 each of out/regular/in calf raises, 25 LBCs – 4x sets.
MARY: American hammer (because we’re in America!!), protractor, WW2 sit-ups
ANNOUNCEMENTS: blood drive and read your newsletter
COT: Truckers brother in law, Bonsai going in for annual heart check up, marriages

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The Leg Day

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Laces In – Leg Day
Stretch in cadence
SSH 15
Cherry Pickers 15
Imperial Walkers 15
Hill Billy Walkers 15
Calf stretch
Groin stretch

Heartbreak Dora 3-2-1
300 Squats
200 lunges (2 is 1)
100 calf raises

Run to parking lot (5 laps)
10 SSH
10 jump squats
10 toy soldiers

10 leg ups
10 flutter kicks
10 scissor kicks

Run to bench
20 step ups
Or high knees in place
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Patriotic 7/4/1776 Beatdown

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WARMUP:

Disclaimer

(American Themed Music Throughout)

50 SSH IC
50 High Knees IC
50 Butt Kicks IC
50 Arm Circles (25 forward, 25 backward) IC

Mosey over to church parking lot

THE THANG:
7/4/1776 Workout
7 burpees
4 lunges (each leg)
1 minute plank
7 mountain climbers
7 squats
6 merkins
Run a lap around the parking lot
4x

Addressing Fear Message

4th of July Tabata
7 rounds / 4 exercises
20 seconds work, 10 seconds rest
Exercise 1: Bobby Hurley
Exercise 2: Plank Jack
Exercise 3: Burpees
Exercise 4: Bomb Jacks

Mosey back to Parking lot

MARY:
Captain Thor
Jack Webb: 1 BB Sit up: 4 American Hammers

Broga and PAX ab workout callouts

ANNOUNCEMENTS:
F3 Dad’s final workout this Saturday
2200 Merkins for Veteran Suicide Awareness in the month of July

COT:
Prayers for safe travels over the holiday
Family and friends dealing with sickness, hospitals, anxiety

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Fresh Air

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WARMUP: Intro and began mosey towards Dunkin Doughnuts. We completed 12 Moroccan knightclub, 12 windmills, 12 produce pickers and got into plank. Down dog and up dog stretching. The mosey to the field in front of the prep academy.
THE THANG: Part 1: Entered the field and saw 3 large tires but that was not going to be part of our fun. Asked Slap Shot to introduce what a Jack Webb was going to be and we completed 10 merchants and 40 overhead claps together as a group. Then Walked over to the parking lot at the prep academy.
Part two: It was DORA time. Broke into groups of 2 and completed 100 sumo squats, 200 American hammers and 300 calf raises. One man completed the exercise while the other ran the entire lot around all 4 islands. After we were done, it was mosey time to HT for wall work.
Part Three: We completed a set of balls to the wall. Everyone got up on the wall and 1 by 1 we ran 10 ft completed one burpee and ran back 10 ft. Then, we got into a wall sit. Then 1 by 1 we ran 10 ft completed 3 purpose and ran back 10ft. After we were done, had I started my message.
Message: I talked about the importance of making sure we always speak to our children and especially before they go on a mission trip. I missed an opportunity but was able to follow up with my son after I after I realized I missed that opportunity.. The main point is that our children are always listening we just need to talk.
MARY: Everyone picked an AB exercise.
ANNOUNCEMENTS: Dad bootcamps Saturdays this Month
COT: Prayers for safety for grassy knolls M and 2.0, change order for patience with his family this week, and pottholes friend who is recovering from long term covid

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We got free wifi

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WARMUP:
– brief mosey, some SSH, IW and WM
THE THANG:
– Dora: 100 pushup / 200 squats / 300 MonkeyHumpers (crowd pleaser) while partner runs around playground
– Jack Webb: Push-up and overhead claps, starting with 1-4 finish with 10-40
– 4-corners with mosey in-between
– corner 1: cindy’s: 10x overhead press + 10x swing
– corner 2: 60# sandbag squats + throw + low slow regular squats
– corner 3: 10x diamond merkin + 10x donkey kicks
– corner 4: 5x burpee + bearcrawl up the hill + 1 min horse riders hold (crowd pleaser as well)
MARY:
– finish up with a good 10 min of core workout of various styles
ANNOUNCEMENTS:
– read your newsletter
COT:

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