Tag: Spider-Man

21s have short term memories

Leave a comment

WARMUP:
SSH
Windmill
Low slow squats
Lil baby arm circles

THE THANG:
21s merkins and squats
Started at bottom of hill by light poles. Ran up hill to next light pole between sets. At 11 we turned around

For those who don’t know 21s, you start with 1 merkin and 1 squat. Work your way up to 21 each.

Pax were to fast so I had to make some stuff up on the fly to fill last 10 minutes.

Each pax grabbed a rock of medium size. Some pax don’t listen very well and they had to change.

Start on your back with rock at your waist. Arms extended. Raise rock over your head and touch it to the ground – 10

Toe touches – 10

Repeat those exercises with rep count of 8

Move up toward school to do some abs and 10 more merkins and squats.

Total of 240 merkins and squats for the day.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Cardio & Coupons at The Sink

Leave a comment

WARMUP: 8min warm up run wherever you choose but be back for the rest of the warmup.
Windmills & Imperial Walkers
THE THANG: 30yd Crab Walk to the coupons (sounds a lot like last week) and grab a coupon of your liking, or disliking. Options were sandbags, kettle bells, rucks and cinderblocks.
1min Thrusters then a 10sec rest
1min Chest Press then a 10sec rest
1min Overhead Press then a 10sec rest
1min Derkins then a 10sec rest
1min Dips then a 10sec rest
1min Thrusters then a 10sec rest

Run a lap around the parking lot.
With coupon, 12 fixed leg lunges, each leg
20yd Partner Pushes, twice

Run a lap around the parking lot.
With coupon up in the air, leg lifts, bicycles and flutters w/ the press.
6ct Burpees
More Thrusters
Run another lap
MARY: Incorporated throughout
ANNOUNCEMENTS: Divac articulated the meaning of having Autism Strong as a organization we’re fundraising for with D2D. Read your newsletter and engage in one of the many outreach opportunities.
COT: It happened and it was powerful.

TClap |
0

So Funhouse can stop crying…

Leave a comment

WARMUP: Very little
THE THANG:
– To the pull up bars where we performed an idiot sequence of pullups one by one and some other exercises. Note for later, that didn’t really work.
– To the hill we all use entirely too much, but it’s a great hill, so why stop?
– Partner carries, wheelbarrows, running, bear crawling, all kinds of dumb stuff while we also ran around the back end through the neighborhood streets.
– One fake 10-count was involved
– Back to the parking lot for a fake Dora and then it was over…

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

TClap |
0

You don’t feel rain when you are putting in the work!

Leave a comment

WARMUP:
– Mosey around the parking lot
– 40 SSH
– Plank for a message (had to be there to hear it)

THE THANG:

At the pull up bars – Dora
– Each partner pair gets a coupon and a pull-up bar station
– 100 Derkins (feet on the coupon)
– 200 Bentover Rows
– 300 Curls
– While Partner A is doing Dora work, Partner B runs down the hill to the stop sign and Nur back. Perform 3 pull-ups before starting the Dora work. Continue switching until all reps are completed

Mosey to the football field

Cross the football field width wise down the yard lines. 5 burpees at each sideline
– [ ] Partner carry 10 & 20
– [ ] Bear crawl 30
– [ ] Crawl Bear 40

MARY:
– 10 American Hammers
– 10 Flutters
ANNOUNCEMENTS:
COT:

TClap |
0

DORA Ready with an unexpected whistle

Leave a comment

Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

TClap |
0

URBAN GOLF

Leave a comment

WARMUP:
SSH x25
Peter Parker x10
Parker Peter x10
Downward Dog
Honeymooner
Imperial Walker x10

Mosey down Academy St, right on Withers St and to the top of hill where my truck was parked with the hell pavers.

THE THANG: 9 Holes of golf
Top of the Hill (Tee Box) Curl the block 18 times and OH press 18 times
Run down the hill and back up the next hill to the Island Green (shovel flag planted) in front of First Baptist Church.
9 Burpees
Run back to the Tee Box and complete the same exercises but in rep counts of 16
Back to the green for 8 burpees
Continue the series decreasing the counts at the tee box by 2 and the green counts by 1 until finished.
I don’t think anyone finished although a couple of guys were on their last round when time ran out. We logged a little of 3 miles moving up and down the hills.

Great work by all and thank you Kermit for the opportunity!!!
No Time for MARY
ANNOUNCEMENTS: Newsletter has it all

TClap |
0

Superman made me do it

Leave a comment

WARMUP:

Windmills
Cherry pickers
Low and slow squats
“Hold”
MNCs so Cyclops

“Recover”

Plank
downward dogs
Upward dogs
“Hold”
Merkins
Peter Parker’s

“Recover”

THE THANG:

Mosey to side of pike building

Bear craw under awning allllll the way down

Mosey to half wall

30 Dips
30 Derkins
30 step ups

Mosey to park
Jack Webb (5 rounds)
Mike Tyson’s
Chin ups

Chin ups to failure OYO

Mosey around park- counter clockwise
Every bench complete the following:

15 air squats
10 calf raises
5 flying squirrels

7 or 8 benches were passed on way to pavilion
Under pavilion

Wall sits while 6 comes in

Take turns burpee broad jumping to end of stage and run back to wall

Started with Dora but then modified to group work for time management sake we had important work to do

50 J-Los

30
Calf raises
30
Pigeon toe calf raises

50 flutters (4 count in unison)

Mosey all the way to Kimbrells furniture store to complete monkey humpers tears facing inside Kimbrells where Cicada was supposed to be setting up a men’s breakfast.

MARY:

Stretches and a couple rounds of Mary

Freddy mercuries
Box cutters
LBCs

ANNOUNCEMENTS: newsletter
COT: shared letter from F3 Safari

Good morning my brother.
My name is Phelix Obuya (F3 Safari), born and raised in Kenya. Iwas born in abject poverty to an extent that we rarely had two meals. I wore my first pair of shoes when going to High school. Iwas born in a family of 7 but 5 of us died, my late dad included, therefore it is my 78 year old mum, my brother Chris and I who are alive. Am 48 years old and have been a member of F3 since 2020.
I hold 2 Master Degrees in Strategic Management and Community Studies and have worked with diverse organizations. Chaplain Steven Hubbard and I founded a Foundation and got it incorporated in Kenya this year. Damien’s Hope Foundation as it is called follows the ethos of the late St. Damien of Molocai, a Belgium Catholic priest who died while serving lepers. We therefore are dedicated to work with the “modern day lepers” who are needy and aren’t capable of meeting their basic needs in the society.
Damien’s Hope doesn’t have any kind of funding at the moment but we rely on personal contributions and goodwill.I do my apostolate on foot because many times I never have even cash to pay for transport. Having gone through very tough times in life moved me to found Damien’s Hope Foundation,
The reason am writing this mail is to sincerely thank you, Brother Patrick Lloyd, Fort Mill AO, Lake Wylie AO and Rock Hill AO plus any other person of goodwill who mobilized clothes, shoes and all the beautiful and valuable items that were received with gratitude to support our local F3 members and the needy in this community.
Allow me to conclude that by quoting from the Gospel of Mathew 25:35-40 that whatever you did, it was Jesus who benefited through your amazing support. We have received even some financial contribution that has always been handy in providing food and transportation to the pax who do not have any source of income and I always say, “Glory Be to God.”
Without taking much of your time let me take this humble opportunity on behalf of F3, Langata Kenya to THANK YOU FROM THE BOTTOM OF MY HEART FOR THE GREAT WORK AND SERVICE TO THE NEEDY.
Never leave no man behind, don’t leave a man where you found him.
Be blessed.
Your humble Brother,
Phelix (Safari)

TClap |
0

Mind Over Moderation

Leave a comment

WARMUP: Run two laps around the parking lot. SSH, Windmills, Merkins
THE THANG: 2min run.
10 Lunges I/C, 10 Reverse Lunges I/C, 15 Low Slow Squats, 20 Calf Raises
2min run
25yd Partner Pushes (3x each)
1min run
Peter Parkers, Protractor
2min run
1min Carolina Dry Docks, 1min Ins/Outs
Even-Numbered Jack Webb: 2 Merkins/8 Overhead Claps, 4/16, 6/24, 8/32, 10/40
2min run
Plank Series
MARY: See Above
ANNOUNCEMENTS: Yes there were. Christmas Party
COT: Should’ve been there.

TClap |
0

Working to 38 (or 19) at Pantheon

Leave a comment

WARMUP: We ran around the big loop with the occasional plank at the corners to bring the group back together. After the lap, as a group, 38 SSH I/C, Merkins 19 I/C, Flutters 38 I/C, Squats 19 I/C.
Then, run the loop again.
THE THANG: With cones set up 76yds apart and cones at the mid-point (38yds), grab a partner. As a rehash of J-WOW’s expertise from the Thanksgiving Convergence, we did the Partner Push from one end to the mid-point (38yds). Then your partner would push on the return. Complete this 5 times.
Now, get on the opposite end from your partner, 76yds apart. Bear crawl to the middle, 5 partner merkins, run back to your end, 19 Mountain Climbers I/C. Then repeat.
Now, get into 2 lines, facing your partner.
19 Carolina Dry Docks I/C
19 Diamond Merkins I/C
19 American Hammers I/C
19 Squats I/C
19 Calf Raises I/C
On the curb, 19 Mike Tysons I/C
38 American Hammers I/C
MARY: See above
ANNOUNCEMENTS: After nearly 3 years as our Pantheon Site Q, 38 Special has graced me with the Shovel Flag of this special site. To say I am excited is an understatement and there are more good things in store for this AO on the West side of our mill town. I’ll be recruiting past Site Q’s to join me in taking a flag; it’s time.
Read your newsletter
COT: You had to be there but I will say this, be emotionally present, not just physically present.
Until next time,
Maximus

TClap |
0