Tag: Twister

Almost forgot about this sizzling morning on TGI Friday

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After a thorough disclaimer from YHC, we moseyed over to the Lowes parking lots open section for some Warm-O-Rama with,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walk

For the moleskin,
7s running from one end of the Lowe’s parking lot to the middle with,
CDD & Squats
Merkins & Lunges
Shoulder Taps & Monkey Humpers
Mountain Climbers & Bomb Jacks

Time for some partner Dora’s, 50 each
LBCs
Freddie Mercurys
Flutter Kicks
Heels to the sky
Big Boys (Extra Credit for those high performing HIMs)

Mosey to Shovel flag for some Marys:
PAX Choice for last 8 minutes

CoT:
Announcements: Blood Drive & read newsletter
Prayers and Praises (said & unsaid)

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Bubble of two

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We had buckets with printed beat down material.

After a brief warmup we tackled the bucket stations placed around the AO including down the trail in the woods.

The suggested pain included overly abundant reps of our favorites including merkins squats planking SSH’s flutters… the usual.

Excellent fellowship and discussion about why we are at F3 and what we should be doing to come along side our brothers who may be struggling.

Prayers up for DT and Small World. And ourselves.

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Yards of fun

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WARMUP: slight mosey. SSH, wind mills, produce pickers, mtn climbers, imperial walkers, hillbilly walkers, moroccan nightclubs
THE THANG: a little stretching with toy soldiers, knees to chest. Lined up to do 7s. Round 1 squats and merkins. Walk to top of hill then most to football field. 10 yard line exercises. Increment based on yardline up to 50(5 reps) then run back. Merkins, plank jacks, squats, SSH, shoulder taps. Last round did whole field with CDDs. Mosey to wall wait for six. Mosey to COT
MARY: PAX choice. Flutterjax, box cutters, hello dolly and Freddy Mercury.
ANNOUNCEMENTS: him camp, convergence, stuff the bus, journey discussion Wed at hangin with Stang.
COT: prayers for health issues lost friends and family.

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Blue tutus and twister

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WARMUP: stretch and watch twister take pix of all the ladies in tutus.
THE THANG: 2 ruckers. Run to whiteville park then heat to Wally World so twister can take a poop 💩. I peed since we were there. 🤷🏻‍♂️ Run to golf course and head down Williams rd. Up the big fricken hill and over to the police station. Head back to COT.
MARY: nada
ANNOUNCEMENTS: a few things.
COT: prayers

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Four Corners & a Burpee!!

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WARMUP: Abe Vigoda, Cherry Pickers, Flying Squirrels, Imperial Squat Walkers, The Drill Instructor,
THE THANG: Four Corners on the Football field, 50yd line and end zone, pick a card, do the Thang, run, nur, karaoke, side shuffle to each corner. The 400m run around the track was a crowd pleaser. One burpee in the middle of the field in between sets thanks to @Twister who was pumped up to an ‘80s rockin’ soundtrack of Boston, Christopher Cross’ Ride Like the Wind, The Cars, Led Zeppelin, Van Halen. Indian run back to COT.
MARY: Box Cutters, Flutters, LBCs
ANNOUNCEMENTS: Black Flag workout, 08/04 Convergence @ PKMS, Shovel Handoff
COT: Prayers for @Cornerstone’s neighbors

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Options at Flight Plan

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WARMUP: Route explanations
THE THANG:
Option 1: WalMart loop
Option 2: 4 miler through Baxter with a few hills
Option 3: 5 miler through Baxter with a few hills
MARY: Nope-It’s a running AO
ANNOUNCEMENTS: HIM camp, Litter pickup
COT: Had to be there.

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Q copy from DD

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WARMUP: 5 burpees and run
THE THANG: copy DDs Q list. 3 exercises and then run. Burpees, bear crawl, OH Claps(10ea) run; hello dolly, dips, monkey humpers (15) run; plank jax, Amer hammers, squat jumps (20) run; seal jax flutters lunges (20) run ; CDD Mtn Climbers LBC (20) run ; squats merkins SSH (20) run back to COT 5 burpees. peachstand said we have 15 min. Let’s run another lap so we did another mile around the school. Inside voice came outside.
MARY: flutter Jax (ask Twister) gas pumpers, Freddie Mercury, LBCs and penguins with twister gas.
ANNOUNCEMENTS:
COT: love is work. Make it happen.

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Old School

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WARMUP: a warm-up with side, straddle hop NOT the first exercise
THE THANG: a lap around Runde park followed by a hill ladder with cinder block curls at the top and merkins at the bottom by twos until 20 reps; another lap around Runde; laps down and back the road with cinder block oH press by 2 to 20 and LBCs by 5 to 50-back to COT
MARY: 5 reps of FLUTTER JACKS
ANNOUNCEMENTS: PLEASE consult slack
COT: Pray for traveling mercies for uber; Fish Stix son wisdom teeth pray for addictions

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