Tag: Fanny

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Two Face VQ

AO: iiipillars
Q: Two Face
PAX: Pep, Haggis, gov’t mule, Two Face, Grape, Go Fish, t-cell, princessaurora, LorelaiG, Fanny, Formica, Bolt
FNGs: None
COUNT: 12
CONDITIONS: perfect

WARMUP:
25 Side straddle hope, in cadence, 4 count
20 LBACs, in cadence, 3 count
20 Imperial Walkers, in cadence, 3 count

THE THANG: partner up
1. Sprint up hill, jog across field; 100 merkins (Partner 1 10, P2 plank – rotate to 100); jog back to bottom of hill and wait for Pax with AL Prom Dates (to the beat of No Sleep til Brooklyn)
2. Sprint up hill, bear crawl across field; 100 LBCs (P1 10, P2 hold 6 inches up – rotate to 100); jog back to bottom of hill and wait for Pax with Flutter Kicks
3. Sprint up hill, jog across field; 100 squats (P1 10, P2 air chair – rotate to 100); jog back to bottom of hill and wait for Pax with stretch
4. Lap track and meet in the middle
5. Circle up and each man shared a thing they’re grateful for, a life hack and a worry they’re carrying. 3-5 burpees in between each man.
6. Lap track
7. 5, 4, 3, 2, 1 pull ups at playground

MOLESKINE:

ANNOUNCEMENTS: PA birthday workout Wednesday, 8/21 at 5:30.

COT:

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Spring Training…for a CSAUP!! :tulip: :muscle:

AO: iiipillars
Q: Toothless
PAX: Grape, t-cell, Roboto (F3 Tulsa), Pep, Tackle Box, princessaurora, Harbaugh, Go Fish, Black Lung, Governmentt Mule, Frenchie, Haggis, Formica, Fanny
FNGs: None
COUNT: 15
CONDITIONS: Clear, crisp, winter’s final frost before spring sets in for good.

WARMUP:
– Mosey to field, circle up in middle
– SSH x 30
– Toe touch, left over right x 20 count
– Toe touch, right over left x 20 count
– Flamingos, each side x 20 count
– Windmills x 10
– Little baby arm circles x 10
– Big arm circles reversed x 10
– Michael Phelps x 10
– Scorpions x 10 then stretch OYO for explainer

THE THANG:
Plank and wait for the six between laps, all laps completed on the provided 200m track (half of a regulation sized track)
– Burpee broad jump a lap
– Modified to 1 burpee every 5 broad jumps
– Bear crawl a lap
– Lunge walk a lap
– Run a lap (cut for time)

Return to startex

Rings of Fire
– Song: Thunderstruck
– Exercise: Planks up and down on “thunder”
– Note: Good training for Plankpril
– Song: Roxanne
– Exercise: SSH then burpee on “Roxanne”
– Song: Flower
– Exercise: Squats up and down as directed

MOLESKINE:
YHC was pleased with the grumblechatter this AM – proved that the workout plan was sufficiently challenging. Could not place the man behind me that would shout out in a chipper voice “thank you, sir” for every exercise announced, had to be someone like Go Fish. The Q-drenaline helped push me this AM for sure, great work to the rest of the PAX who pushed themselves to get better.

ANNOUNCEMENTS:
– The Murder Mile CSAUP is next Thursday 3/28! Same time same place, extended workout time to accommodate the special event
– Plankpril coming up in just a couple of weeks!

COT:
– PA shared prayers for close relatives who are expecting
– Grape shared prayers for a close friend’s family working through a new cancer diagnosis
– YHC shared praise for the 2nd trimester allowing the wife’s nausea to improve
– Haggis shared gratitude for the F3 community after returning from a trip abroad where strong community is not as easily found

It was an absolute honor to lead this AM, men! You put in the work and you’re better for it! Thankful to be along for the journey, and I hope to see many of you out at the CSAUP next week now that you’re ready!!

— Toothless :tooth: