WARMUP: Run slower
THE THANG: run faster (see map)
MARY: run the parking lot
ANNOUNCEMENTS: Lots of opportunities to go for runs
COT: Patience, one key is setting aside your expectations.
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:
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:
WARMUP:
THE THANG:
Suicide runs to each island. From curb to island 1 do the work run back to the curb then to island 2 and back continuing that pattern until island 6 then work it in reverse until you get back island 1.
Island 1: 5 burpees
Island 2: 5 burpees 10 merkins
Island 3: 5 burpees 10 merkins 15 big boys
Island 4: 5 burpees 10 merkins 15 big boys 20 squats
Island 5: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges
Island 6: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges 40 mountain climbers.
6 minutes of brobility
MARY: Plank, J-lo’s – flutter kicks
ANNOUNCEMENTS: announcements made
COT: ended in prayer
WARMUP: we did the pledge and they got a disclaimer…it’s Minnow Pond (RIP)
THE THANG: Old school go time.
Exercises at each of the stops was 5 hand release with a shoulder tap in between. Then 5 jump squats.
The route: started at crossing on main -> down academy to the 4 corners -> up the hill to the glass filled parking lot -> print shop getting 5 pull ups in -> back to crossings on main -> up the Massey hill to the parking lot -> little bay Jesus church lot -> down ardrey and past WEP to the chain parking lot -> then all the way down to Kanawha past the gas station (I had to look the name up) -> Leonides to Spratt -> McKenzie to Ardrey to LBJ lot again -> chain parking lot, again -> Massey hill and parking lot, again -> COT
MARY: we did flutters
ANNOUNCEMENTS: May 16 CSAUP, BRR – that’s all you need to know
COT: families of kids going back to school, parents getting older
Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it.
WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work.
THE THANG:
Start on goal line
Broad Jump to 10 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups
Broad Jump to 20 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups
Broad Jump to 30 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups
From the 30 yard line bear crawl back to goal line and perform 20 Merkins & 15 Jump Squats & 10 Straight Lower Leg Lifts
Run 100 yards to other goal line and then NUR back to starting goal line
Round completed, rinse and repeat. PAX who finishes most rounds is King of the Ring
MARY: No time for her
ANNOUNCEMENTS: Break the Dam Feb 28th, Bethel Men’s Shelter serve feedback request by FloatBridge
COT: STK
WARMUP:
THE THANG: we head over the Whithegrove throught the FC and CR school and hit a brand new pave trail. Everybody one got at least 4.5 miles.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: running in circles around Kingsley
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to band lot
20 SSH
10 imperial walkers
10 hill Billy walkers
10 cherry pickers
10 merkins
Calf stretch
Down/up dog
THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up
Partner work. Partner 1 runs while 2 exercises
– 100 durkins
– 150 step ups
– 200 in-n-outs on bleachers
Parking lot partner work
Partner 1 exercises across lot while partner 2 runs to gate and picks up where partner 1 got to. Bear crawls and lunges
Indian run back up the hill by fields to cot
MARY:
ANNOUNCEMENTS: D2D and break the dam coming up. Libberity must of hit HC in his dreams
COT: prayers for family, pets and surviving another stagecoach bootcamp
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. Light Poles:
Light Pole 1: 10 Merkins
Light Pole 2: 15 Jump Squats
Light Pole 3: 20 Big Boys
Light Pole 4: 25 Calf Raises
➡ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles
2. Partner Work Benches:
P1: 20 Incline Merkins
P2: Run up and back on from Cone to cone
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips
3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs from Cone to cone.
Announcements:
Read your newsletter
COT:
Prayers and Praises