WARMUP: Yog & calisthenics
THE THANG: ♠️♥️♣️♦️
ANNOUNCEMENTS: D2D $, 250 & Weight loss Challenges
COT: Prayers/Praises for 2022 & what’s ahead in 2023.
WARMUP: stretches; windmill praises (Pope Francis (85)), Boxer Squats (Chuck Liddell (52)), Jump Ropes Manny Pacquiao(43)), Evil Squats (Milla Jovovich (46))
Bear Crawled across the basketball courts, 20 big boy twists, bear crawl back and 20 more big boy twists
THE THANG:
1 lap around the courtyard track
2 burpees
3 big boys
4 monkey humpers
5 squats
6 flutter kicks
7 bobby hurleys
8 Mt Climbers (4ct)
9 Plank Jacks
10 SSH (4 ct)
11 Lunges
12 Merkins
MARY:
ANNOUNCEMENTS: Newsletter
COT: Prayers for family members, and travel during the holidays
WARMUP: tested the site Q to see if he would cancel and go home cause it was raining. A core principle was applied. Moseyed to cover under the awning at C.O.G.
THE THANG: Deck of cards. Took turns pulling cards and thinking of exercises and how many. Yes, that’s really what we did.
MARY: Nope.
ANNOUNCEMENTS: Read your newsletter, LEARN HOW TO SUBMIT BACKBLASTS
COT: Mental Battles and Prayers for those that need a venue such as F3.
WARMUP: laps until Q showed up
THE THANG:
Mosey to front of school
3 rounds of 10 dips, 10 Derkins, 10 squats
Mosey towards elementary school entrance
Run to 5 light poles and perform exercises
Round 1: 10 lunges each pole
Round 2: 10 Carolina dry dock
Round 3: 5 Weezy Jefferson’s
Round 4: 10 calf raises
Round 5: 10 diamond merkins
Round 6: 10 flutters
Mosey to back of school
Partner 1 runs across bridge and back Partner 2 exercise
1) LBCs
2) Merkins
3) Sumo Squats
Wall sit
PAX bear crawl
Wall sit
PAX 5 Merkins
Indian mosey back to COT
MARY:
ANNOUNCEMENTS:
Christmas Eve Clave Boss and Convergence Saturday 0630 wheels up
Dam2Dam- look it up
COT:
Lots of prayers and praises
Enjoy the moments and don’t get fought up in the complaints
Peace Joy and Love men!!
WARMUP: the first 1/2 mile
THE THANG: 4+ miles with maybe a few hills to help prep for dam2dam
MARY: nah
ANNOUNCEMENTS: Christmas party coming up and be on the lookout for more d2d fundraisers
COT: prayers & praises
WARMUP:
Mosey to sidewalk by Little Caesars
11s: Burpees at bottom, Dips at top wall
THE THANG:
3 stations on .70 loop
At each station perform 3 exercises then move to next round
Round 1: x3
5 burpees
10 Merkins
15 squats
Round 2: x3
5 Bombjacks
10 wide Arm Merkins
15 monkey humpers
Round 3: x3
5 Flying Squirrels
10 Diamond Merkins
15 one Leg squat
MARY: backdraft led quick exercise
ANNOUNCEMENTS:
Airborne Christmas Friday 12/16
Christmas Eve convergence
Read Newsletter
COT:
F3 and brotherhood is gift not to be take for granted
The busyness of Christmas we lose the reason of the season and that is that Sky Q sent Jesus on a rescue mission to save us from ourselves and own demise. Be grateful for his mission and love for us
WARMUP: Moseyed to a church parking lot, short warmup and stretch.
THE THANG: Moseyed to a sneaky hidden deck of cards on the ground for round 1. Cards were pulled. The first or second pull was for 25 burpees. The Q’s name was suddenly in sentences you don’t say in church. The burpees were done. Moseyed till another hidden deck. More cards, more exercises, more complaining “this is a moderate ya know”’. Next mosey to a set of hidden cards that were never found. Really hidden well. Moseyed to next set, then mosey back to COT.
MARY: nope
ANNOUNCEMENTS: All of them.
COT: Honorable group of men over 50 today. Amen.
WARMUP:
Step touch
SSH
Windmills
Low slow squat
Run in a circle
THE THANG:
Repeat the following movements, generally in cadence with the music, and switch it up at the Qs discretion.
Squats
Imperial walkers
Merkins/CDD (alternated rounds… because moderate)
Plank jacks
SSH
Toy soldiers, which generally devolved into Rockettes style kick dancing
Monkey humpers
Clave raises
Run in circle
Face outward shuffle
Face inward shuffle
Rinse and repeat
MARY:
You mean “MERRY”
ANNOUNCEMENTS:
Christmas party, Bethel men’s shelter, read your newsletter
COT:
Some folks say they can’t wait for their kids to be out of the house. Maybe check yourself if this is you. Cherish the time with your 2.0s
Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)
Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat. Some ten counts in between. The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)
Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys
Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)
Short mosey to last push-up-related bit:
Six count burpees (5x)
Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT