Conditions: Sticky

FNGs: None

COP:

SSH, TTT, IW, LBAC

The Thang:

Opn the Field of Truth The Pax did a combo of a Charles Bronson and a Del Brown.

Round 1

25 yard line: 25 merkins

50 yard line: 50 squats

75 yard line: 75 SSH

100 yard line: 100 mountain climbers

Round 2:

Lunge walk 25 yards, front crab walk 25 yards, bear crawl 25 yards, backwards crab 25 yards.

Round 3:

25 yard line: 5 burpees

50 yard line: 10 burt reynolds each side

75 yard line: 30 monkey humpers

100 yard line: 40 pickle pounders

Mary:

Hurricane Hoe Down

Numberama: 10

Pledge and COT

Announcements: Farewell and good luck to Roscoe and his family.

Conditions: Humid and warm

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing and no shared coupons

COP:

SSH 20 IC, TTT, IW, LBAC fwd & bwd, overhead clap

THE THANG:

The 7 of Diamonds routine was performed on the soccer field.

7 burpees in all four corners

14 merkins in all four corners

21 split squats R & L, 21 normal squats, 21 IC Monkey humpers

28 Jim Braddocks, 28 pickle pounders IC, 28 Burt Reynolds R & L

35 I don’t remember in all 4 corners

42 Hillbillies, 42 SSH, REPEAT

49 MT Climbers in all 4 corners

Mary: 

Superman lat pull downs

Ironmans

Superman Pulse

Ironman pulse

WW1 sit ups

Flutter kicks

Recover Recover

Numberama: 9

Namerama And Pledge: ✅ 

Announcements:

Make safe choices

Prayers and BOM : 

Unspokens 🙏

Devo:

Be excellent to each other

Moleskin:  

The group was sick of burpees and merkins so Woody was gonna make another push to get the coupons back. Horseflies are nasty.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 75 and humid

FNGs: none

COP: 20 SSH IC, 10 IW, 10 DX

The Thang:

20 Curls for the girls, 10 IC Mt Climbers

10 four count up, 4 count down curls, 10 IC Mt Climbers

10 curls to overhead press, 10 mt climbers

40 sec 90 degree block hold

Two laps around the road island with some strafing.

20 merkins followed by 10 ic lowplank toe taps

20 chest press, 10 ic lowplank toe taps

10 four counts down, 4 up merkins, 10 ic lowplank toe taps

20 two counts down two up merkins, 10 ic lowplank toe taps

2 laps

Tricep circuit

1 lap

Back & shoulder circuit

Mary: low plank toe taps, American hammers, Jim Braddocks

Numberama: 4

Namerama: 

Pledge and COT

Announcements: none

Devo: None

Moleskin

Conditions: Mid 70s, clear and humid.

COP

SSH, Imperial Walkers, TTT

The Thang

The Pax did a brisk mosey around the Ponds community, stopping multiple times along the way for some pleasant core strengthening opportunities.

WW2 sit ups

Dammits w/o the block

Low plank tow taps

Mosey

Freddie Mercury / Jimmy V

Hello Dolly

Low plank dips

Mosey

Seated leg raises

Superman pull downs followed by Superman pulses, followed by Ironman pulse

Mosey

10 count rotation Seated C sit, alternating leg lifts, bent knee leg lifts, Seated V. Rinse and repeat.

Mosey back to the AO

MARY

20 curls, 20 tricep dips, 10 superman merkins

10 curls followed by a 90 degree hold, 20 tricep dips, 10 Diamond Dave Merkins

10 curls followed by a 90 degree hold, 20 tricep dips, alligator merkins across the patio

Moleskin

The older gentleman in the Pax repeatedly commented on how they couldn’t stretch and bend like Mr. Microwave anymore. We discussed how long the Ponds has been continuously building homes and M&M was curious where Microwave got all these moves from….

Devo:

Hydrate, take care of yourselves!

Conditions: Upper 60s, clear and humid.

COP

SSH, Imperial Walkers, TTT

The Thang

The Billy Madison

The Pax started with the first exercise, followed by a lap around the Farmhouse, repeating and adding a new exercise each time. Unfortunately we only made it to 9th grade. Multiples of 10 each.

Pull ups

Jane Fonda dips

Pickle pounders

Squat pulse

Calf raises

Oblique merkins

Alternating scissor kicks

Side lunges

Tricep dips

 

Moleskin

The mumble chatter was at a minimum. We did highlight how much Cold Cut liked pickle pounders.

Devo:

Be wary of instant gratification

Intro: 7 strong showed up for a trip to all four corners of the soccer field while riding an escalator of exercises up and down.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Weather: Clear skies and 60 degrees

COP: SSH, TTT, Don Quixote, LBAC

The Thang: Started with a game of Catch Me If You Can up and down the soccer field in partners

Escalator at all 4 corners of the soccer field.

Corner 1: 10 diamond merkins.        Corner 2: 10 DM, 20 squats                            Corner 3: 10 DM, 20 squats, 30 alternating lunge                                             Corner 4: 10 DM, 20 squats, 30 lunges, 40 hip dips (20 on each side).

Back Down

Corner 4: 40 LBC’s

Corner 3: 40 LBC’s, 30 Wacky Jack’s

Corner 2: 40 LBC’s, 30 Wacky Jack’s, 20 Monkey Humpers

Corner 1: 40 LBC’s, 30 Wacky Jacks, 20 Monkey Humpers, 10 Diamond David Lee Roth Burpees

Mary: Low plank toe taps, superman, ironman hold, low plank toe taps up & down, shoulder taps, American Hammers

Devo: Where an angry word stirs up emotions, a kind word may quell them. Sometimes it’s better to be kind, than to be right.

Naked Moleskin: Woody couldn’t avoid stepping on ducks everywhere we went. Unfortunately for Cold Cut, he was down wind. ACDC bemoaned the LBCs while Cold Cut was very fond of the wacky Jack’s.

The Pax welcomed a new FNG to the group. James is a weekend carpenter from Portland, OR. We dubbed Beaver only to find out later that he actually attended Oregon State.

Intro: Instead of an offroading adventure as advertised in the Pre-Blast, the Pax did 4 exercise intervals comprised of 4 exercises each. In between each interval was a hot lap around the farmhouse. The exercises primarily blasted the lower body and core.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Cool, windy, and clear skies

COP: Side straddle hop, TTT, Little baby arm circles, imperial walkers

The Thang:

Interval 1: Set of 10 4×4’s, 10 Air Dramas, 60 second Al Gore, lastly 10 Failure to Launch

Lap

Interval 2: Set of 4 Lt. Dan’s, 20 Crab humpers, The Hurricane Hoe Down, Set of Alligator Merkins across the concrete

Lap

Interval 3: 10 Bolt 45’s, 10 Sumo Squats, 10 Warhammers, High Knees across the concrete patio

Lap

Interval 4: 10 Diamond David Lee Roth Burpees, Supermans into Ironmans, Set of Howlin Monkeys, Freddie Mercury’s into Jimmy V’s

Lap

Mary: No time

Numberama, namarama, pledge, announcements, prayer requests

Devo: We reflected on the book Freed To Lead since it was recently read by the Q and how it absolutely nailed his experience with F3 thus far.

Moleskin: It was a quiet workout this morning. The Pax must’ve had a hard time catching their breathe. Placebo found out he hates Alligator Metkins more than Bear Crawls. Multiple means and groans during the fabulous Hurricane Hoedown move.