WARMUP: yes
THE THANG: KB Tabata
MARY: Had a little lamb
ANNOUNCEMENTS: Golf Tourney, newsletter
COT: gratitude and prayers
11’s on the hill
Dips and merkins
Pull-ups and in and outs.
WARMUP: SSH, windmills, cherry pickers, Peter Parker’s, Parker Peters, arm circles, Moroccan nightclubs
THE THANG: up and down hill with LSS at bottom and big boys at top x3
Wind sprints and ne’er backx5
Amphitheater 10 in cadence burpees we were suppose to go to playground but with not knowing about construction we pivoted to multiple stops around WEP for lunges, hand release merkins, and American hammers. Finished off at wall for step ups, derkins and dips.
MARY:
ANNOUNCEMENTS: marriages, addictions, and family changes that cause dynamics in the home.
COT: early into the workout the site Q asked to share my “why I do F3” it is simple because of you all. I was definitely a sad clown about 12 years ago when 2 guys were coaching my sons soccer team. I would drop him off and then go for a run. They asked if I ever heard about this workout group called F3. I said I’ll think about it. 1 day later when going to get a haircut I ran into another guy he said let me tell you about this group I’ve been working out with called F3. As a new believer ( I had been agnaustic until this time) I knew God was putting men into my life to change my perspective on life and him. Because of the men I have met and that have given me so much I want to give back to each of you and to men that have not been introduced to what we have. I know I am not the best at getting guys to come out but I love getting to walk in life with all of you that are coming out and that bring others to the gloom. Love you all.
WARMUP:
THE THANG: RT160 down to the QT on Springfield Parkway and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: none
THE THANG: run around Kingsley. Don’t get lost and don’t die. Didn’t get wet hence dry bones but wet feet.
Read newsletter for announcements.
THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT
ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.
WARMUP: Skip handles the warmup w a mosey and SSH, merkens, wind mills and stretching.
THE THANG: Skip took the 1st 30. Ran to Massey hill and conducted partner workout with burpees, squats, lunges and merkens. Mosey 100 yards between reps. I took next 30’w a mosey back to WEP parking lot. 100 counts of chest press, squats, curls, and swings. This was a DORA so the partner farmer carried up hill between sets.
MARY: none
ANNOUNCEMENTS: fill the bus
COT: what happens stays.
WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat
THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.
– Low Slow Squat
– Reverse Lunges
– Al Gore
– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club
– Jump Squats
– Lateral Lunges
– Calf Raises
– Wide Armed Merkins
– CDD
– Overhead Clap
– Peter Parkers
– Side Plank
– LBC
– Seal Jacks
– Mountain Climbers
– Burpees
MARY: Flutters, Gas Pumper, Box Cutter
ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria
COT: Don’t carry your burdens alone
WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Some did
THE THANG: Ran across Sutton to Richard’s, around the loop by Tesh, back out to Sutton, hooked a roger followed by another roger onto Derick’s (horrible spelling) for a quick out and back, hooked a right back onto Sutton where we then hit a Larry onto Market and took it home to Starbucks.
MARY: Don’t know her, sounds like a nice lady.
ANNOUNCEMENTS: Sweaty Barry, Stuff the bus, Coffeeteria Convergence
COT: Very sweaty ball of men. Slow down and be grateful for the many blessings that we have.