Conditions: Pouring rain, thanks to RECC front porch
FNGs: none
COP:
SSH x 35 IC, TTT x 35 IC, LBAC x 35
The Thang:
YHC dealt a sweat deck of cards, face cards J, Q, K are 11 reps each, A is 12.
Hearts – Burpees (x66 reps, OYO)
Clubs – Squats (x70 reps, OQ)
Diamonds – WW I sit-ups (x61 reps, OQ)
Spades – Merkins (X75 reps, OQ)
Mary: American hammers x 35 IC, Flutter kicks x 35 IC
Numberama: 3
Namerama: Caterpillar, Minivan, Grasshopper
Pledge and COT: done
Prayer (BOM): Caterpillar
Conditions: A tad chilly, but beautiful for cardio.
FNGs: Code Blue
COP:
LBAC: IC, TTT x 15 IC
The Thang:
Burpee – 10 -IC (3 sets)
Step-ups -10 each leg -OYO (3 sets)
Merkins – 15 -OQ (3 sets)
Squats – 25 -OQ (3 sets)
Mountain climbers -20 -IC (3 sets)
Alternating lunges -12 -IC (3 sets)
Mosey around the tennis courts. Pax did 1 set of each and moseyed and this was repeated 3x.
Mary: Pax choice
Numberama: 8
Namerama: Space Cowboy, Three’s Company, Beethoven (R), X-ray (R), Caterpillar, Minivan, Code Blue (R)-FNG, Grasshopper
Pledge and COT: done
Announcements: Christmas party at Oakroad Brewery, and anniversary convergence 2020 .
Prayer (BOM): Space Cowboy
FNGs: None
COP:
SSH -20 IC; TTT 15 -IC; Don Quixotes-20 IC
The Thang:
PAX mosey to the tennis courts and line up on the side line.
Mary:
Big boy situps- 20 OQ, American Hammers -20 IC (Quaker called this), Tricep dips – 30 OQ (Three’s Company called this)
Numberama: 6
Namearama: Placebo (R), Quaker (R), Space Cowboy, Three’s Company, Mugsy, Grasshopper
Announcements: various runs coming up
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Space Cowboy
Moleskin: YHC’s one year anniversary at F3. Glad to be part of this amazing group.
Conditions: Not bad
FNGs: None
COP:
SSH: 20 – IC
TTT: 10 – IC
Don Quixote: 20 – IC
Mountain climbers: 10 – IC
The Thang:
Partner up.
Round 1: Partner 1 runs a lap around the small loop. Partner 2 does burpees until he is back. Then partner 2 runs while partner 1 does burpees. Repeat until both have completed 5 laps.
Round 2: Partner 1 runs a lap around the larger loop. Partner 2 does squats until he is back. Then partner 2 runs while partner 1 does squats. Repeat until both have completed 5 laps.
Round 3: Partner 1 runs a lap around the full loop. Partner 2 does LBCs until he is back. Then partner 2 runs while partner 1 does LBCs. Repeat until both have completed 3 laps.
Mary: Ran out of time
Numberama: 10
Namerama: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three’s Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit
Pledge and COT
Announcements: Anniversary convergence 2020 and other races.
Conditions: Decent
FNGs: None
COP: N/A
Thang:
Pax were given reflective gear, and we moseyed to the square.
At the square the street had 13 light poles,
1 burpee at the first light pole, bear crawl to the second light pole 12 Merkins (adds up to 13)
jail break to the first light pole, then
2 burpees at the first light pole, bear crawl to the third light pole 11 Merkins and so on until
7 burpees at the first light pole, bear crawl to seventh pole (modify as needed), 6 Merkins and we descended
this was done until it was time to head to AO for some Mary.
Mary:
20 LBC’s IC, 25 flutter kicks IC (Short Circuit called this), 20 iron crosses OQ (Dowry called this), 100’s
Numberama: 10
Namearama and Pledge: Done
Announcements:
2020 Anniversary convergence, coming up 5K runs, and other marathons
BOM: Dowry lead this
Conditions: Hot and Humid
FNGs: Disclaimer given, no FNGs.
COP:
SSH x 20, IC
TTT x 12, IC
LB Arm Circles x 10, IC -Forward
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Alternate shoulder touch
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Backward
Don Quixotes x 12, IC
Thang:
Deck of playing cards where Clubs-LBCs, Diamonds-Merkins, Hearts-Squats, Spades-Burpees
62 Merkins, OQ
75 LBCs, IC
61 Squats, OQ
70 Burpees, OYO
were done with a run loop in between around the tennis courts.
Pax formed into two groups planking facing each other with 2-3 feet between each and last man box-jumps over the planking PAX to the head of the line, Indian Run style. This was done from one end of the field next to the tennis court till the end.
Mary:
In The Plank Tonight -Pax planked for the last 4 minutes to “In The Air Tonight” by Phil Collins
Numberama: 12
Namerama: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper
Announcements: Labor Day Convergence on the 27th, and Anniversary Convergence, Jan, 2020
Pledge: done
COT (prayer): led by Space Cowboy, included Swamp Monkey in the prayer
Conditions: Humid af
FNGs: None
COP:
Burpee x 5, OYO
SSH x 15, IC
Burpee x 4, OYO
TTT x 15, IC
Burpee x 3, OYO
LB Arm Circles x 12, IC
Burpee x 2, OYO
Thang:
Grab one block (not enough blocks), so just two bricks per pax and mosey to horseshoe pits.
7 Mary 3:
Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 20 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.
Round two – 7 squats with bricks, 7 step-ups, 7 lunges on each leg , 20 flutter kicks with bricks, run lap around pits with bricks. R and R 3X total
Round three – 7 curls with bricks, 7 pec-flys, 7 tricep extensions with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.
Stow the bricks
Mary:
No time for Mary.
Announcements:
Anniversary Convergence next year in Jan and that’s it.
Namerama, Pledge: done
BOM (Prayer): Led by Caterpillar
Moleskin: YHC’s first backblast.
Fitness. Fellowship. Faith.