Conditions: 74 and rainy
Count: 5 pax
The Thang:
Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 10 burpees on Q
String of Pearls:
String – .2 mile run
Pearl – 10 merkins on Q, 10 LBC on Q, 10 squats on Q, 10 hand-release merkins on Q, 10 flutter kicks IC
Rinse and repeat for 10 Pearls
2 Mile run total, 50 each merkins, lbc, squats, hand-release merkins, and flutter kicks
COT: count, namorama, Pledge of Allegiance, BOM
Devo: prayers for our nations healing.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Sticky
FNGs: Meltdown
COP:
Slaughter Starter: 20 Burpees – OYO
The Thang:
Indian run to Jingles Hill
11’s – Squats at the bottom, merkins at the top
Indian run back
Mary:
Flutter Kicks: 50 – IC
Numberama: 5
Namerama: Milton, Splinter, Ice Box, Meltdown, Rawhide
Pledge and COT
Announcements: Nothing
Devo: Joshua 1:8 – Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.
Mark Twain – “If you tell the truth, you don’t have to remember anything.”
The odds of you being happy and successful increase dramatically if you live your life the right way.
Moleskin: replace with moleskin
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Hot and Heavy
FNGs: None
COP:
SSH – 50 (IC)
TTT – 10 (IC)
Don Quixote – 10 (IC)
Imperial Walkers – 10 (IC)
Little Baby Arm Circles (Forward) – 10 (IC)
Little Baby Arm Circles (Backward) – 10 (IC)
Overhead Clap – 10 (IC)
Bat-Wing – 10 (IC)
Moroccan Night Club – 10 (IC)
The Thang:
Mosey around the AO
Grab a block
Starfish:
Merkins – 20 (OQ), Burpees – 10 (IC)
Sumo Squats – 20 (OQ), Burpees – 10 (IC)
Tricep Extensions – 20 (OQ), Burpees – 10 (IC)
Curls – 20 (OQ), Burpees – 10 (OQ)
Overhead Press – 20 (OQ), Burpees – 10 (OQ)
Mosey around the AO
Merkins – 20 (OQ), WWII Sit-up – 20 (OQ)
Sumo Squats – 20 (OQ), WWII Sit-up – 20 (OQ)
Tricep Extensions – 20 (OQ), WWII Sit-up – 20 (OQ)
Curls – 20 (OQ), WWII Sit-up – 20 (OQ)
Overhead Press – 20 (OQ), WWII Sit-up – 20 (OQ)
Mary: No time
Numberama: 5
Namerama: Milton, Space Cowboy, Peg, Hospice, Microwave
Pledge and COT
Announcements: Hospice was tired
Devo: How you present your message is just as important as the message you are presenting.
Moleskin: Hospice was tired
Conditions: 77 and humid
Count: 7 pax
The Thang:
Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Burpees on Q
Pax depart in 10 second intervals (its a COVID thing) to retrieve a CMU and muster at horseshoe pits.
7 Mary 3
Round 1: 7 standard merkins on Q, 7 incline merkins on wall on Q, 7 decline merkins on wall on Q, 25 flutter kicks IC, lap around horseshoe pits. Rinse and repeat for 3 rounds.
Round 2: 7 blocks squats on Q, 7 block calf raises on Q, 7 block steps on Q, 25 American Hammer IC, lap around horseshoe pits. Rinse and repeat for 3 rounds.
Round 3: 7 block overhead press on Q, 7 block curls on Q, 7 block kettle bells on Q, 25 lbc on Q, lap around horseshoe pits. Rinse and repeat for 3 rounds.
Pax combo cusack/run with blocks twice around horseshoe pits and return blocks to storage, return to COP.
COT: Count, namorama, pray requests/announcements, Pledge of Allegiance, and BOM.
Devo: Hot Spot – state of the nation and praying for leadership to emerge. “one nation, under God, indivisible”
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 72 the grease
FNGs: None
COP:
SSH: 15 (IC)
TTT: 10 (IC)
Imperial Walkers: 10 (IC)
The Thang:
1st Day of Seismic: Low Plank for 60 seconds
2nd Day of Seismic: 2 Burpees, Low Plank for 60 Seconds
3rd Day of Seismic: 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds
4th Day of Seismic: 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds
5th Day of Seismic: 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds
6th Day of Seismic: 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds
7th Day of Seismic: 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds
8th Day of Seismic: 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC),2 Burpees, Low Plank for 60 Seconds
9th Day of Seismic: 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds
10th Day of Seismic: 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds
11th Day of Seismic: 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds
12th Day of Seismic: 12 Jane Fonda’s (IC), 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds
Mary: At home with the baby
Numberama: 11
Namerama: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot, Milton
Pledge and COT
Announcements: None
Devo: Roman 6: 12-14. Keep your head, heart, and hands on the same side of the gate. “Don’t let any part of your body become an instrument of evil to serve sin”.
Get a block each and muster near yield sign
Thang:
Mosey to playground for Warm-Up
SSH x 21 IC
LBAC Forward x 11 IC
LBAC Backward x 9 IC
Mosey Back to Circle and get get in groups of 3 (With 8 PAX, one pair in each group operated as a single “person”
During each round, two PAX perform exercise while third runs to light pole and back. When they return, next PAX from group goes, until all 3 have run once before moving to next exercise. Continue until time runs out.
1.Mountain Climbers
2.Kettle Bell Swings
3.Merkin Jacks
4.Calf Raises
5.Curls for the Girls
6.Blockees
7.Monkey Humpers
8.Makhtar N’Diayes
9.Bent-over Rows
10.Derkin N’Diayes
11.Peter Parkes
12.Moving Merkin Over Block
13.Clean-Curl-Press
14.Bobby Hurley
15.Hand-release Merkins
16.Smurf Jacks
17.Burps
18.Dips
19.Squats
20.Carolina Dry Docks
Stow Blocks, not time for Mary
Devo: In your interactions with others, ask whether your comments/actions open the door to discussion or close the door. If you are closing doors because of your hostility or assumptions, you might need to evaluate how you are getting your point across. Do people shut down around you, or do they engage in positive discourse? This can apply socially, at work, with your wife, with your kids. It doesn’t matter. Are you opening doors or closing doors?
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 65 degrees – a nice misty morning
FNGs: none
COP: 30 SSH IC, 10 IW IC, 10 TTT IC
The Thang:
Indian run to the Parking garage
10 Merkins on each floor, 10 burpees at the top
Take the stairs down
10 WWI situps on each floor, 10 burpees at the top
Take the stairs down
10 squats on each floor, 10 burpees at the top
Take the stairs down
Lunge across garage bottom floor
Indian run back to AO
Mary: 50 alt speed Flutter kicks IC, 10 Jane Fondas on Q, 25 American Hammers
Numberama: 14
Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton
Pledge and COT
Announcements: Father’s Day convergence is approaching – more to follow
Devo: Mark Batterson’s “Play the Man” Will Power is a will that has been fully surrendered to the lordship of Jesus Christ. The best decision you can make for yourself is making decisions against yourself. You have to discipline yourself to do the right things day in and day out, week in and week out, year in and year out. And if you do, the payoff is far greater than the price you paid. 1 Corinthians 10:23 All things are lawful for me, but all things are not expedient: all things are lawful for me, but all things edify not.
What decision against yourself do you need to make today?
The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
Conditions: 80 degrees and humid
FNGs: none
COP: none
The Thang:
45 mins of the standard
Mary: none
Numberama: 8
Namerama: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper
Pledge and COT
Announcements: none
Devo: nothing specific
Moleskin: When I was giving praise about the M being 38 weeks pregnant, a PAX stated that a woman’s’ bodies knows how to give birth and when a baby should be due and ready to come out. I quickly said, “and you have a penis.” Laughter ensued…
Conditions: 70 and slightly humid, cloud cover
Count: 16 pax
The Thang:
Warm up at COP: 30 SSH IC, 15 Don Quixote IC, split into hare and tortoise teams of 2 – (Battle Buddies)
Mosy to storage and pick up 1 CMU per team
Quick time to north-east corner with 8 – 2 man teams carry cmu between them.
Dora workout: one man down for exercise, one man corner to corner run (out and back), tag out and continue.
Station 1 – 300 merkins(100 incline, 100 decline, 100 standard)
Pack up and head out with battle buddies to south-east corner.
Station 2 – 200 leg reps – 100 block squats, 100 ballerinas with blocks
Pack up and head out with battle buddies to north-west corner.
Station 2 – 100 block curls
Pack up and head home, store cmus, and double time to COP.
COT: count, namorama, announcements, Pledge of Allegiance, BOM.
Devo: Hot Spot – Ordinary men opening talk
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 85 degrees with humidity so thick you could slice it
FNGs: none
COP: none
The Thang:
45 mins of the standard
Mary: none
Numberama: 7
Namerama: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter
Pledge and COT
Announcements: none
Devo: nothing specific
Moleskin:
Fitness. Fellowship. Faith.