Tag: Time Machine

Ladders and The Queen

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WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, mosey

THE THANG:

start at goal line. Run to 10 – do the exercise – run back – do the burpee… run to 20….

Ladder:
10 – big boy situps
1- burpee
20 – merkin
2-burpee
30-mountain climber
3-burpee
40 – squat
4-burpee
50 – LBC
5- burpee

We made it up to 50…back down to 10 on the far side… back up to 50…and between 40 and 20 back on the near side

MARY: in the ladder
ANNOUNCEMENTS:
COT:
QSource – Q1.3 – Queen – what we put in our bodies – nutrition. You can’t or king your Queen. Meaning you cannot do enough fitness (king) to get to ignore nutrition. The sooner we accept this the sooner we can work on the balance. It is as much( if not more) a quality game as it is a numbers(calorie) game. AND factors like Sleep & Stress have proven physiological impacts on the what the body does with the food you give it.

Lay the bricks –
build positive habit through trial and error – one brick at a time. What works for 1 may not work for another.

Setup Accountability
-Standard
-enforcement
-consequence

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Deck O’Pain

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WARMUP: Slow Windmills, Imperial Walkers,Hillbilly Walkers, Stretching
THE THANG: We had a DeckO’Pain
HEARTS – MERKINS
DIAMONDS-SSH
SPADE-CDD
CLUBS-BIG BOYS
JOKER-BURPEES
After the Deck we traveled over to the pullup bars and did several rounds of a mini Murph
5 PULLUPS
10 MERKINS
15 SQUATS
Most did at least 3 rounds
MARY: Mary consisted of LBC’S, HEELS TO HEAVEN, ROSALITA, HELLO DOLLY’S, BOX CUTTERS AND FREDDY MERCURIES
ANNOUNCEMENTS: BETHEL MENS SHELTER
COT: PRAYERS FOR UHAUL

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Tour de Eastside

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WARMUP: Explain the route. If you’re not showing up the Seabiscuit warmed up, stretched and ready to go you’re in trouble.
THE THANG: Run 5.5 miles or less if needed
Cross Dobys through dominion bridge to white rd, run down to waterside loop and back to CRHS stadium. Around high school to Nims Village, up the hill and through the woods to grandmas house we go. Seriously, up the hill in Nims Village to Pin Oak ct and access the paved trail through the woods to Whitegrove Neighborhood. Run along the pond all the way until the end and run up to N Dobys and back to COT
MARY: None we barely made it back in time
ANNOUNCEMENTS: pints & padres tonight w free pizza, bethels Thursday w meatloaf, trash pickup/ CRI help Saturday. Newsletter
COT: prayers for the Robinson family and for U-Haul and his family

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Blown away at Cock Pit

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WARMUP: SSH, WM, Down/up dog
THE THANG: mosey to student parking, 5 rounds of 4 corners, 10 merkins, 15 dips, 20 heels to heaven 25 calf raises. Mosey to grass behind the wall and flip the tires we found to the wall, held wall for awhile then flip tires back. Mosey to bottom of hill, each light up 5 squats, and 5 wide/diamond merkins to the stop sign
ANNOUNCEMENTS: Bethel and trash
COT: Even with just two.

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Pfc Shawn Falter

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WARMUP: 20IW, watch Senator show up in shorts in awe, 10 Cherry Pickers, 15 HW, Down/Up Dog, stretching and then plank for Shawn’s story.
THE THANG: Shawn loved and played Varsity Basketball and Football.
Brought some Cindy’s out to the parking lot To the baseline for some Suicides.
10 “Blocky” Hurley’s bear crawl to next row, 15 SSH, Seal Jacks and Plank Jacks, crawl bear back to baseline and repeat Blocky Hurley. Side shuffle to second line, 20 jump squats, shuffle back for another round of Blocky, run to third line 25 Merkins and Nur back.
Mosey to band lot for 1st and 10, doing 11’s with Merkins and Burpees, after each round, run to end zone and back 10 yards closer, all the way until end zone.
MARY: Return Cindy’s then time for Airborne’s and 25 (Shawn’s age) Hammers
ANNOUNCEMENTS: Bethel and Meatloaf, Break the dam, garbage pickup and Jager sprint/Celebrate fundraising.
COT: Can’t always be there, but when you are be there.

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20 and 12

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WARMUP:
THE THANG: mosey to the church of god parking lot where the pax did a few Freddy mercuries while they waited for the six (me) to arrive.

From there we did the cross workout. Run out to one of four points and then back to the middle. Each time we arrived at a point, we did 20 flutters (count one leg only), and each time we arrived back to the center, we did 12 merkins. The four outer points were the parking lot at the top of the hill, the small lot across from the old police station, the lot at the top of Monroe white st where the old town hall (and the old phone company) is, and the intersection of confederate and Forrest st.

One wrinkle was coming back from the Forrest street point, we climbed the stairs of the church of god activity building and did 12 derkins with the aid of their picnic tables

Mileage requirements for the morning were exceeded
MARY:
ANNOUNCEMENTS: lots going on life of f3
COT: lots going on the life of the pax

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Wait… I thought Olaf was on Q

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WARMUP:
20 SSH IC
10 Windmills IC
10 Moroccan Night Clubs IC
10 Cherry Picker IC
Plank Warm Up

THE THANG:
Partner DORA
100 Merkins
200 Squats
300 LBC’s

Lunge Worm

11’s
Lt. Dan Magic Legs : BBS

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and Hare
Newsletter

COT:
Prayers were shared
Sometimes people don’t show up.
Doesn’t matter what the reason.
Step up and lead regardless.

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Up 1-0 & a FNG

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WARMUP: mosey to the back of football stadium – exercises in cadence
Windmills
Cherry Pickers
Plank, down dog, up dog, plank
Merkins
Peter Parker’s
Shoulder Taps
Low slow squats
Add Moroccan night clubs
Seal Jacks

THE THANG: Sweet 16 – Partner up for a de-escalating sweet 16. Partner 1 exercises, partner 2 runs then flapjack until complete

16 burpees
15 burpees
14 burpees
13 burpees
12 burpees
11 wide arm merkins
10 wide arm merkins
9 wide arm merkins
8 wide arm merkins
7 wide arm merkins
6 – diamonds
5 – diamonds
4 – diamonds
3 – diamonds
2 – diamonds
1 – diamond

Mosey to wall by band lot and hold people’s chair of gratitude. Each pax voiced one thing for which they were grateful.

On to rugby sprints
Exercises in cadence at various quantities followed by a sprint call for a short distance
Squats and a sprint
Merkins and a sprint
Big boys and a sprint

To the hill – more rugby sprints
Squats and a sprint
Merkins and a sprint

Side shuffle Down hill stopping twice for exercises
Squats
Burpees

Mosey to ticket window for geometry class
Protractors with rosalitas and hello dolly’s mixed in.

MARY: big boys and a body destroyer
ANNOUNCEMENTS: always – read your newsletter
COT: 5th core principle

NMM: after completing the sweet 16 all pax acknowledged that those exercises would not have been done had we been left to do them our own in isolation. Community matters and today’s FNG came out for that very reason.

The gift F3 represents to each of us is unique. The common element, however, is that we must share it to fulfill the mission of invigorating male community leadership. How we do that is up to each of us.

Thanks for the call, Pauly D. And Welcome to Fartlek.

Honored,
:eye:

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V Day – showed lotta love to all the major muscles

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WARMUP: yep, lots
THE THANG: four circuits, chest, legs, abs l, cardio, merkins- reg, wide arm and diamond, jump squats, squats, wall squats and 11’s
MARY: no time
ANNOUNCEMENTS: FNG drive
COT:

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