WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y
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:
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!
THE THANG: Run all over with intermittent stops… side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Wall sit holds until you can no longer hold the wall sit; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on wall sit.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Up 1 cadence big boy sit-ups until you no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the up 1 cadence big boys.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Plank holds until you can no longer hold the plank (must keep hands in contact with the ground); once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.
ANNOUNCEMENTS: Read your newsletter.
WARMUP: None
THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges
MARY: None
ANNOUNCEMENTS:
COT:
WARMUP: 51 SSH (DH birthday) Merkins, PP, WM and stretching
THE THANG: Star of abs workout 5 stations 20 reps each, first round the middle was 10 Burpees, second round was 20CDD, then on to circle of hell, one man took sandbag out and called a workout.
MARY: Nope
ANNOUNCEMENTS: Yep
COT: Of course the Why
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.
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
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
This may not have happened and may have happened twice, please count your miles double either way
WARMUP: no
THE THANG: 6 miles minimum
MARY: not present
ANNOUNCEMENTS: of course
COT: mostly prayers
WARMUP:
Mosey down 160 towards Dam Rd. and the back fire entrance.
THE THANG:
Top of the Hill
5 – Lt. Dan Magic Legs
Light post Ladder
5 – Burpees – All the way to the fence
10 – Diamond Merkins
15 – Sumo Squats
20 – American Hammers
25 – Seal Jacks – Closest to the top of thy hill
Run back to COT
MARY:
Not enough time
ANNOUNCEMENTS:
Tortoise and the Hare
COT:
PEAR