Tag: Tiller

Attacking all angles

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WARMUP: not necessary
THE THANG: loops at Brayden
10x merkins and squats at stop light
10x diamond merkins and monkey humpers at pool
10x wide arm merkins and sumo squats at top fo hill

MARY: ab lab for a few minutes led my Tesh

ANNOUNCEMENTS: newsletter

COT: yes

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The Work

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WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile

Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES

20 BLOCK SWINGS
8 BURPEES

16 BLOCK SWINGS
6 BURPEES

14 BLOCK SWINGS
4 BURPEES

12 BLOCK SWINGS
2 BURPEES

10 BLOCK SWINGS
1 BURPEES

RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM

3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Zip a dee do dah

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WARMUP: Suggested Da Zippa and off we went.
THE THANG: Jekyll and YHC trenched out on a Ruck of the Zipper route. Tiller headed out on a run. The rain kept increasing its pour as we went on.
MARY: N/A
ANNOUNCEMENTS: Cannoli Run! GET TO DAWN PATROL!
COT: Of course.

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Withers Quadzilla & Print Shop Obstacle Course

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WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen

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Electric Zipper

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WARMUP: Explained the route
THE THANG: Run to Hardees together. Then run to the end of Spring Street. Take a right and work your way back. Every time you cross Spring, 5 burpees. Simple, elegant.
MARY:
ANNOUNCEMENTS: Lots of things coming up. Get after it
COT: Talked about the F3 lexicon, got thankful for the day.

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F3 Baseball

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WARMUP: MNC, Windmills, Mosey of various sorts
THE THANG: F3 Baseball – Strike out 6 Merkins, All other outs 10 SSH, Walk Bear Crawl to next Base. Bases were Dips, Squats, LBC & Burpees. Wen through Texas v A’s game
ANNOUNCEMENTS: Cannoli Run coming up, Jager postponed, help needed July 4th for Bethel dinner (hamburger and hotdogs). Of course Christmas party, waiting on the sign-up genius.
COT: Students and Teachers and up coming travel.

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Loop loop-a-doop

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Today happens to be the day before YHC’s 6 year F3 anniversary

WARMUP: It’s STL. Disclaimer and out
THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10 BBSU and 10 Merkins
MARY: Those who returned early had time for mary, those who did not, did not.
ANNOUNCEMENTS: Lots of stuff coming up
COT: Heavy reminder to not only be seen in the gloom but to see those around you.

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Working hard when it doesn’t matter

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WARMUP:
“SSH
IW
SSH
HW”Plank
“Shoulder Taps
Up Dog
Peter Parker
Up Dog
Mountain Climber”THE THANG:
“Mosey to find different walls
Wall Sit – 2 burpees down the line
BTTW – shoulder taps and australian mountain climbers
Wall Sit for 6 and mosey on”Head to Grace Pres.
“7s with Mike Tysons and Burpee Jumping Lunges
Bear Crawl mode of transport”Head to traffic circle
“Cossack Squat
Knee Lift
Warrior 3
Knee Lift
Repeat”Mosey
“Bulgarian Split Squats”Mosey
“Burpees”Mosey
“Prisoner Squats”Moesy
“8 count burpees”
Now that we’re tired and frustrated with the end in sight, prove you can work hard when it matters by working hard when it doesn’t (like RIGHT NOW). Burpee Broad Jump back to COT

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CMPD

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WARMUP: Moroccan Night club
Side straddle Hop

THE THANG: workout with Cindy’s 15 Merkins, 50 Side straddle hops, 10 Man-Makers, 6 burpees. Between each set of exercises, carry cinder block down hill and return up hill. Finished with 1.5 mile run.
MARY:

ANNOUNCEMENTS: cannoli run May 18 Jager May 11, Bethel Men’s shelter May 2, Read slack

COT: prayers for police officers and family from shootings. Family operations, kids safety.

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