Arms
Chest
core
Legs
The goal was to bring back some things we have done in a while.
WARMUP: Not needed
THE THANG:
Mosey to first stop at golf course.
IWx15, WMx10, move over for a break, but there are no breaks. Cherry Picker x15.
Mosey to pickle ball courts.
20 Monkey Humpers
Mosey to wall:
20 dips and 20 Derkins
Mosey to hill by clubhouse:
Lunge walk up the hill, then bear crawl then lunge walk.
Mosey down the hill and partner up.
1 partner run up hill other partner do exercise.
Exercises: Curl, Squat, overhead Press, Lunge.
Mosey back to wall: 20 Dips and 20 Step Ups
Mosey to Pickle Ball Courts: Monkey Humpers
Mosey to golf course: LBC x25, Hello Dolly x25 and Flutters x20 (thanks change order)
Mosey back to Runde:
Green Sally with Merkins
Roxanne with Squats
Thunderstruck with Burpees
2 minutes of Broga
MARY: yes
ANNOUNCEMENTS: yes
COT: welcome back Divac
WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4 mile, maybe. SSH, windmills, cherry pickers, low slow squat, merkins, runners stretch. Warmup over.
THE THANG: Ran to the back of the HT where the smelly things live. 10 merkins, 20 squats, 30 crunches. Ran to the other end of the HT, another 10, 20, 30. Ran all the way through the apartment complex and to the bottom of the hill, 10, 20, 30 (I think).
Bottom of the hill we assembled for 7s. Burpees at the bottom, squats at the fire station. Pick up the 6 when done.
Ran back through the apt complex, another 10, 20, 30. Then to the back of the HT where we partnered up. Partners ran in opposite directions and when they meet up, 10 partner merkins, 20 partner squats (basically in cadence). Ran around HT again for the full loop. Rinse and repeat.
MARY: yep, sprinter sit-up, hammers, side plank gravediggers.
ANNOUNCEMENTS: Wine event, Yeager CSAUP
COT: kids, jobs, patience.
WARMUP: Main Street burpees, ground work non-ground work, wall work.
THE THANG: circuit with blocks
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: collected in the parking lot, very quick disclaimer and off we went. Ran a nice big lap around the baseball fields, settled in for some SSH, windmills, low slow squats, and then we went into a Jack Webb. Senator wanted to go faster in the Jack Webbs but Uber started to get air.
THE THANG: Ran over to hole #2 where we did 3 exercises.
1. 10 diamonds at the tee box
2. 10 jump squats at the valley
3. 10 4-count flutters at the green
Then rinse and repeat in reverse starting at the green with the diamonds and back to the tee box. We did this 3 times and running back to the tee box was horrible and very hilly and it’s as terrible as I remember it.
We ran back to the Runde parking lot for some 4 corners.
1. 20 CDD
2. 10 hammer sprinter combos (hammer left/right, into left/right crunch)
3. 20 merkins with (Parker Peter into Peter Parker – so 4 merkins for each Peter movement)
4. See #2 again
Rinse and repeat 2x more times but cut the numbers in 1/2 because some of this looked better on paper.
MARY: Airborne special along with some Superman.
ANNOUNCEMENTS: D2D awareness
COT: of course!
WARMUP: ground work, non ground work
THE THANG: line drills, pull-ups, wall work, dog sledding using Esso’s hotel routine, broyoga
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: ground work, non-ground work
THE THANG: burpee chase, wall work, circuit
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: traditional
THE THANG: feats of strength for Fetivus
MARY: Christmas Vacation Trivia
ANNOUNCEMENTS:
COT:
WARMUP: SSH, WM, IW, CP, ground work
THE THANG: sandbag chase, 4 corners, man maker pillars of pain
MARY:
ANNOUNCEMENTS: read your newsletter
COT:
Bing probably has a much more interesting version of all this, but suffice it to say, it was a good time. I went first half and Bing ended the hour. It’s not going to be a great backblast, but it will capture the fact that there were men there and what their names were. That’s gotta count for something…
WARMUP:
We did.
THE THANG:
We lifted some stuff. Then Bing made us do a lot of Bear Crawling and something called a “Pit of Misery”. Hateful stuff…
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.