Tag: Tesh

4 corners, 3 times = 12 corners

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Airborne stretch
Side straddle hop
Low slow squats
Slowzie

4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle

4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle

4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees

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Duda Right Thing

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WARMUP: SSH, Windmills, MNC
THE THANG:
Buy-in 100 KB Swings
Murder Bunnies across the length of the HS parking lot

50 squats with KB
Walked the length of the parking lot while doing overhead presses – rinse and repeat with 50 squats

30 Curls with KB
Shoulder rack the KB and jog to the end of the parking lot – rinse and repeat with 30 curls

30 High Pulls with KB
Passthrough lunge the length of the parking lot – rinse and repeat with 30 High Pulls

Ran out of time to cash out

Tesh found a bracelet with the #Duda Right Thing printed on it

We went over the 5 core principles of F3

MARY: 8 KB merkins in cadence with each arm
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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The Artie and the Collin

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WARMUP: SSH, MORROCAN NIGHTCLUBS, WINDMILLS AND IMPERIAL WALKERS
THE THANG: ARTIE
5 ROUNDS
10 PULLUPS
15 MERKINS
20 SQUATS
10 PULLUPS
10 THRUSTERS W/CINDY
RUN DOWN THE HILL

COLLIN
6 ROUNDS
CINDY CARRY 200M
24 OVERHEAD PRESS
24 MAN GRIP CURLS
24 HIGH PULLS

MARY: FLUTTERS
ANNOUNCEMENTS: READ YOUR NEWSLETTER
COT: PRAYERS AND PRAISES

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Kettle Bell Dora pain

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WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!

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Now for the Small Bermuda Triangle

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WARMUP: Pledge, talk about death of an FNG in St. Louis
THE THANG: Small Bermuda Triangle – Start with 10 merkins at the corner, run to churches and 10 squats, up the hill to the lot 10 CCD, run to Print Shop 10 Pull ups – Rinse and Repeat
MARY: N/A
ANNOUNCEMENTS: The Rock convergence on Saturday
COT: Travels for school trips and couples, health

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Traveling Suitcase

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WARMUP: yes, we did some

THE THANG: travel the big parking lot suitcase carry stoping at the corners

Swings 10 sets of 10
Split Squats 3 sets of 12
Goblet Squats 3 sets of 12
Hand switch snatches 12
Lateral Lunge w/ Row 8

MARY: yea, core work is helpful

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The Kingsley Loop LB style

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WARMUP: None
THE THANG:
Kingsley loop as published in the preblast
MARY: Never showed
ANNOUNCEMENTS:
– trash pickup 4/27
– Rock hill convergence 5/4
– Jaeger 5/11
– Cannoli Run 5/18
COT:
Marriages
Mental health
Families
Kids
Injuries

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The Hammer route w/traffic pain.

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WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out.
THE THANG: Five stations, 10 repeats per stations, with 5 different exercises. Between station 1 and 2 add a stop and make a burpee everything you get to a car running against the traffic, run faster to avoid or reduce the amount of burpees.
Station 1: Merkins
Station 2: Squats
Station 3: Mt Climbers
Station 4: Shoulder Taps
Station 5: Mike Tysons

MARY: a lot of complains about the amount of burpees, all the PAX pushed them selves to the limit.
ANNOUNCEMENTS:
COT:

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circles up

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WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes

THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3

MARY: 13 American Hammers IC and 3 big boys

ANNOUNCEMENTS: lots of stuff – check newsletter

COT: yup

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Cheese and Bear Shredder Block Party

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Mentioned the core principles and mission of F3
WARMUP: Ran up the hill across the street of the AO to the parking lot and began the Warmup consisting of SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG: We began with the Cheese Shredder and then went into the next exercises as follows:
From the first light pole, we would do Burpees in a ladder starting with one Burpee and went to the last light pole and did 10 Mountain Climbers. The mode of transportation between the light poles for the first round was a Bear Crawl. Then we ran back to the first pole and continued to 2 Burpees and went to the last pole and did 20 Mountain Climbers with the mode of transportation as Lunges. So, we completed 8 rounds of these exercises in the above pattern with the mode of transportation in Round 3 as Crawl Bear, Round 4 as Crab Walk and rinse and repeat the modes for Rounds 5-8. At completion of Round 8, we ran back to COT.
MARY: Not enough time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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