WARMUP: the usual
THE THANG: Ladder, Four Corners, Partner Hill
MARY: Ab Work
ANNOUNCEMENTS:
COT: prayers for parents and health for all
WARMUP:
THE THANG: Some Sand Bags Where thrown, some where drug, while others where curled. There where bears crawling and hands where released from the merkins
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Dora the Hillsplora, partner runs up the hill and back.
Hillsplora#1
Early finishers continue to run up and down the hill until others finish
Hillsplora#2
50 each then run up the hill and then 50 more and run up the hill
50 each then run up the hill and then 50 more and run up the hill
MARY:
10 Heel touches(penguins),
10 American Hammers
ANNOUNCEMENTS: Read your newsletters.
COT: It is what it is…
Warmup – Quick… mosey to Gear setup
Thang:
Board of pain while waiting your turn for the Gauntlet:
Gauntlet Stations:
MARY: pax-called Ab Lab
ANNOUNCEMENTS: GearHead November competition at the Pit O’ Snakes, Bethel, 4B’s, etc…
COT: concerns lifted in prayer, appropriateness-filters switched from Gloom-mode back to “safety” setting
WARMUP: with some stretching, mumble chatter, etc.
THE THANG: Went to the tennis court bleachers as home base with bells (and so I could have balance)
Did multiple circuits of KB thangs
Dips
Skull crushers
Lawnmower pulls
Then ran a large lap
Curls
KBell swings
Deadlifts
Then ran a large lap
Figure 8’s
Round the worlds
Shoulder presses
Then ran a large lap with a partner bell carry
More circuits including
KBell swings
Tricept extensions
Halo circles
More running
Squats
Clean press each arm
KBell swings
Another final run
All enjoyed immensely. Semi professional because I had a typed weinke in hand.
Thank you for your attention to this matter.
WARMUP:
THE THANG:
50 reps, run 50 yards (25 out and 25 back), 50 reps, run 50 yards (25 out and 25 back), move to next set
MARY:
Heel touches/penguins
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…
Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because I'm old and need the warmup, plus it's been a long week. Jogging around the parking lot next to the school I was able to watch the cars start to roll in. This energized me which is what I needed. I love F3 workouts for the fellowship; the fitness is a bonus. Time to work.
WARMUP: Moseyed/walked with bells from COT to the large parking lot by the school. Only 2 exercises called: SSH & Burpees. Did these a few times and we were ready to work.
THE THANG: BOP was on display at a light pole, explained the BOP and then had the PAX count off in groups of 4. With 4 groups created I let the PAX know that each group would farmer carry coupons, which were also located at the same light pole, to the other end of the lot and back. Group 1 would carry and upon return would alert Group 2 that it was their turn, so forth and so on. Rotated the farmers carry throughout the workout. Most groups had the pleasure of 4 carries, my group -#4 only had 3 carries. Most PAX made it into the 20rep block of the BOP and a couple of HIMs completed the BOP. Fun was had by all. BOP and coupons for farmer carry listed below:
Farmer Carry Coupons
2 – 45lb plates
2 – 45lb dumbbells
2- 35lb dumbbells
1 – 50lb Ruck + 1 – 50lb bucket
KB BOP Reps & Exercises:
50 – KB Swings – 2 handed
50 – KB Goblet Squats
50 – KB Single Arm Bent Over Rows (25 ea side)
50 – Straight Leg Raises Over KB (count both sides)
40 – KB Dead Lift to Curl to OH Press
40 – KB Goblet Reverse Lunges
40 – KB Lying Pullovers
40 – KB Side Bends
30 – KB Swings – 1 handed
30 – KB Glute Bridges
30 – KB Romanian Dead Lifts
30 – KB American Hammers
20 – KB Snatches (10 ea arm)
20 – KB Plank Single Arm Rows
20 – KB Figure 8s
20 – KB Big Boy Situps
10 – KB Thrusters
10 – KB Man Makers
10 – KB Halos (each direction)
10 – KB Around the Body Passes (each direction)
MARY: No Time
ANNOUNCEMENTS: Bethel Men Serve, 4Bs, Trash Pickup
COT: STK!
WARMUP: Gear Carry
THE THANG: Sandbag fun, KB fun
MARY: Short and sweet
ANNOUNCEMENTS: Read Newsletter
COT: Prayers for children, marriages. Praises for health to exercises and the men of F3.
Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC
Farmer’s carry to Hominy’s old classroom. Stop along the way and complete exercises from the list.
AMRAP (as many rounds as possible)
40 reps Exercise
30 reps LBC
20 reps Exercise
10 reps Merkins
Farmer’s Carry from end of the sidewalk to new gym
List of Exercises:
WARMUP: The usual suspects.
THE THANG:
Told the PAX the plan:
20×3 Overhead press
20×3 Curls
20×3 Swings
20×3 Lawnmower pulls
20×3 Hammers
Mosey down the parking lot and lunge/toy solider up between EACH set.
Total rep count: 300 (some say 500)
Weight per PAX: 35lbs
Total: 10,500lbs
MARY: She was present and each PAX said Hello.
ANNOUNCEMENTS: Bethel shelter always an opportunity, trash p/u, chatter about qsource.
COT: Prayers for loved ones and patience throughout the day.
In cadence Lord's Prayer.
Great way to start the Monday and the week.