WARMUP: variety
THE THANG:
4 corners of 11s
corner 1 10 Merkins
Lunge walk
Corner 2 1 LBC
bear crawl
Corner 3 10 Squats
NUR
Corner 4 1 Flutter
Run
Repeat 9-2-9-2 etc
Hip flexors
MARY: 5 mins of going around the circle
ANNOUNCEMENTS:
COT:
WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’
Mary
3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm
Mary
5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea
WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts
THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.
Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH/IW/HW/Moroccan/baby arm circles. Ran a lap around parking lot to get the blood flowing.
THE THANG: 4 corners. Weinkes at each corner. 3 exercises per corner. Increasing reps 10/15/20/25. MOT to next corner
MARY: yoga stretching
ANNOUNCEMENTS: golf tourney fundraising dollars
COT: prayers for millach family
WARMUP:
THE THANG: 160 to Old Tara Ln and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC,
10-Burpees (2.0 failed to recognize pattern…)
Mosey to Football field
THE THANG: #1: Go Fish Fitness Game
Concept: Each team “fishes” for cards to make a match
Setup: Place deck at top of hill / Pax form groups on the field.
How to Play:
1 One PAX per group goes to the deck, draws a card, and brings it back.
2 Each new card drawn = a new “round” of a light exercise for the waiting group.
3 When a group has two of the same rank (like two 7s), they call out “Go Fish!” and everyone does the exercise for that rank together.
finish when deck is empty
Card Exercise Key (for when a “Go Fish” match happens):
Black Card
h (AMRAP)
A-4
Squats (w/ or w/o Jump)
5-9
Shoulder taps or CDD’s
10-K
Seal Jacks
RED Card
Exercise (AMRAP)
A-4
Plank (+ “High-Five” your kid/ partner)
5-9
Step-back Lunges (5 ea leg)
10-K
March in Place w/ Arm Circles
THANG #2: Chicken Wing 4 Corners Use ½ Football Field… we only had time for two rounds
Mild Wings – 12 Reps
• Round 1: Seal Jacks
• Round 2: LBCs
• MOT: Bear Crawl or Side-Lunge-Walk
Medium Wings – 9 Reps
• Round 1: SSH
• Round 2: Gas Pumpers
• MOT: Toy Soldiers
Hot Wings – 6 Reps
• Round 1: Smurf Jacks
• Round 2: Big Boys
• MOT: Carioca
Thermonuclear Wings – 3 Reps
• Round 1: Bomb Jacks
• Round 2: Iron Eagle Protractor (AKA Hello Ladies)
MOT: Walk
MARY: circle of [hate]…”dislike“ (1 PAX calls exercise and bear crawls around perimeter while others engage).
ANNOUNCEMENTS: newsletter stuff
COT: 2.0’s → they hold their own COT ~ 20 yards away…
Men shared prayers for ailing friends and loved ones
Warmup at Flag – then Mosey to Theatre
Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono
Thang #1: Hip Hop : Song – Mosey to Far Light pole & back
ABS/WARMUP-1990
You can’t touch this, MC Hammer
~4:30
Alternating SSH with side-Shuffle
(Almost 2 m in)…“break it down”, = Burpee until
“stop, Hammertime” = A. hammers, until the next, can’t touch this
Alternate A.H.s with Flutters switching w/ “can’t touch this”/“break it down “
LOWER-1992
Baby got back (4:20) Sir Mix-A-Lot
Intro = ISqWs
Every time the title hits (12 X) do 2 Lt. Dan-Ohno.
During Verses: monkey humpers
CHESTY-1986
Push It (4:30) – Salt n Peppa
Every time title hits (14 X), do 2 Merkens, Plank Jacks in between
Verses: MTN. Climbers
Thang #2: Run & Gun Jack-Webb
Mosey around perimeter of AO, stopping at select Lights to add to JW 1/4 – up to 5/20 & back down… Other MOT’s as mood dictates
1 CDD(1) & V-sit(4) – up to 5/20
2 Back down…: Jump-squats & calf- raises
ANNOUNCEMENTS: newsletter
COT: prayers for aging family & wisdom/patience/humility with life’s challenges & opportunities
Shared and along with Injuries
WARMUP:
20 Low Slow Squats
10 Wind :dash: Mills
10 Moroccan Night Club
10 Imperial Walkers
10 Hillbilly Walkers
10 Slow Kettlebell Swings
THE THANG:
3 Circuits of 9 Rounds Each
1st Posterior Chain Power
40 Secs of Work
With 20 Secs Rest
– Kettlebell Swings
– Goblet Squats
– Single Arm Bent over rows (switch half way)
Walk to fence and back
2nd. Push + Core
45 secs of work
With 15 Secs of rest
– Kettlebell Floor Press (switch half way)
– Kettlebells front rack lunges (switch half way)
– Kettlebell plank drag (side to side)
Walk to fence and back
3rd. Power & Stability
40 Secs of Work
With 20 Secs of Rest
– Kettlebell Clean to Squat to Press
– Single Arm Swing (switch half way)
– Kettlebells suitcase hold march in place
Walk to fence and back
MARY:
Hip flexor stretching :woman-gesturing-ok:
ANNOUNCEMENTS:
Leaders on the link, BBQ & Bourbon, Read Newsletter
COT: Always close to our hearts.
WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches.
THE THANG: At the bottom of the hill we did, 25 merkins, 25 squats, 25 flutters in cadence. Run to the top of the hill for the same rinse and repeat, then back down, then back up for 100 total.
We all ran to the basketball courts but had a pit stop on the way. 2 min wall sit with Apache name history while the clock ran down.
At the basketball courts we started at one baseline with the goal to run to the far baseline of court #2.
– 25 CDD
– 25 single count lunges
– 25 double count Freddy mercury
Back and forth for 100.
We then ran all the way down by the football field parking spots for the last set.
– 5 diamonds, 5 wide arm, 5 ranger merkins
– 10 out, regular, in calf raises
– 25 LBCs
We did 2 sets of these. Then back to COT.
MARY: We did a few exercises before time ran out.
ANNOUNCEMENTS: of course
COT: CSPAN style
WARMUP: usuals
THE THANG: started off by discussing the brief history of our connection with F3 Nairobi and Safari (Phelix), shared the mission of bringing clean water to Homabay Africa, Safaris home and how it was divine intervention perhaps that brought Jonathan Fraufenhaur (F3 Mapquest) into F3 where he learned of F3 Nairobi. Our plans to raise 50,000 to fund the project over there led by Living Waters International of which Jonathan is an executive, and the involvement of the Fort.
I brought a Jerry Can to represent the cans that the people of that part of the world have to use to get water every day walking 3-4 miles to get to water sources that are not even clean!
The goal was to keep the can in the air the whole 45 minutes while we travelled to several pain stations bringing the kettlebells with us to complete the exercises at the stations.
Station one:
One Pax holds Can while other pax rotate through 4 exercises 10x each exercise once the Pax complete the 4 exercises the Can gets passed to the next Pax- 7 minutes total then we move to the next station-
There were 3 stations, actually 4 but we missed one because YHC forgot about it :man-facepalming:
Station 1
Press
Squats
Twists
Swings
Station 2
Bent over rows
Lunges
Clean to press
Plank drags
Station 3
10 Kettlebell Bent-Over Rows
• 10 Kettlebell Swings
• 10 Kettlebell Deadlifts
• 10 Kettlebell Sumo High Pulls
After this we walked back to COT, we held plank while PAX carried YJC to end of lot and back, then next Pax went to end of lot and back while we all did exercise called by the last pax that got back. Did this for 8 minutes
MARY:
ANNOUNCEMENTS:
COT: https://fundraise.water.cc/give/f5969080/#!/donation/checkout