F3 is Fitness, Fellowship, and Faith
WARMUP: n/a
THE THANG: running (see comments for details)
ANNOUNCEMENTS: come to greyalbum’s concert!
WARMUP:
Mosey to runway
SSH
WMH
Seal Claps
Air Press
LBAC
Runner’s Stretch
THE THANG:
DORA
Leapfrog down to first building
1 man in plank
1 man holding coupon jumps over
200 squats
/ mosey out to far hangar and back
Pull-up Waterfall at the bars 10-6
AB break 50 LBC / 20 Crunchy Frog
Pull-up Waterfall cont’d 5-1
Fortune Cookie Run
PAX begin a first people’s run until a PAX chooses to yell out “FORTUNE COOKIE” at which point the running stops and the PAX calls out a number between 1-15, which corresponds with a mystery exercise/rep count on my list. The group then completes the exercise and resumes running.
We did 1, 2, 7, 15 and then finished with 10 WW1
1. 20 Carolina dry dock
2. 30 drop squats
3. 1 min Al Gore
4. 20 Crunchy Frog
5. 25 squat
6. 1 min box cutters
7. 15 burpee
8. 25 merkin
9. 5 hand release push-up
10. 20 flutter kick 2 is 1
11. 15 jump squats
12. 1 min high plank
13. 20 WW1
14. 15 single leg squats each leg
15. 20 Superman
COT:
Family health gratitudes
Election
Peace for our country
WARMUP: jogging and stretching
THE THANG: Tabata
– 40 seconds on and 20 seconds rest for 5 sets of each exercise (squats, curls, American hammers, lunges)
– Sprint up the hill in between each exercise
ANNOUNCEMENTS: happy b-day Giving Tree; hiawaska night moves soon 🙂
COT: grateful
WARMUP: Willie Mays Hays, Forward Fold, arm stretch
THE THANG:
– Mosey around big loop
– Dora: 300 SSH and Squats while partner runs
– Lunges: one trip down and back
– Circle of Mary
COT: 3 daily gratitudes
WARMUP: Quick mosey out of the airpark, grab a coupon, standard WOR fare on the blacktop
THE THANG: Wheel of Fortune
Each PAX spins the wheel (randome selection app), and as a group we do the specified movements. Here is the full menu of options:
4 x 25 yd sprint
50 yard suicide
25 flutters IC
25 Yard Admiral Dans
50 Yard Walking Lunges
1 minute coupon kb swings
1 minute high plank
1 minute merkins
Repeater
10 Navy Seal burpees
1 minute dry docks
1 minute diamond merkins
25 American Hammers IC
25 partner merkin daps
1 min block curls
25 yard bear crawl
10 pullups
15 Kobe’s IC
Double Repeater
Repeater
10 8 count BB’s
25 coupon goblet squats
1 min pickups
1 min coupon tri extendo
1 min plank jack thrusts
Dealers Choice
Repeater
1 min coupon squat thrust
20 coupon bent over rows
We got through about 20 rounds total, and as fate would have it we did a lot of upper body work to compliment the lower body beat down from last Friday (thanks greyalbum)
MOLESKINE: New crowd favorite – partner merkin daps Chunks
ANNOUNCEMENTS: Upcoming convergences
COT: TAPs for all the guys going through some stuff – thanks for sharing and being vulnerable, men. Leaning in to the discomfort is how we grow, and it helps to have support along the way. We’re all in this together.
WARMUP: SSH, LBAC
THE THANG: 10 reps per grade, run after finishing a grade, escalator on exercises (i.e. 1st grade is exercises for 1st and Kindergarten), wait for the 6 after run (attempt to increase mumble chatter)
K- SSH
1- LBC (2 count)
2- OH Claps
3- WW1
4- Squats
5- Iron Mikes (2 count)
6- American Hammers (4 count)
7- Merkins
8- Pull ups
9- Burpees
10- Reverse lunges (2 count)
11- Dry docks
12- 8 count body builders (didn’t make it here, couldn’t graduate)
ANNOUNCEMENTS: Sounds like there’s some concert and a fish fry coming up
COT: prayers for Invictus and their third child, the Bobs and his son, Squatter and his dad, and other quiet intentions
:grapes:
WARMUP: Willie Mays Hays, Arm Stretches, Forward Fold, Cherry Pickers
THE THANG:
-Countdown to 1 from 15 w/ run: Squats, Imperial walkers
-Dora: 300 SSH while partner runs
-50 incline press, arm circles
-2 trips of lunges
-Circle of Mary
ANNOUNCEMENTS: Fish Fry again this Friday at Riverside Revival
A big thanks to our travelers from the west joining this morning Sooie Toothless
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches
THE THANG:
– Dora: 300 SSH and Squats while partner runs
-With Coupon: 100 Press, Curl, and Squat in 25 set increments with run between sets
-2 trips of Lunges down and back
Circle of Mary
ANNOUNCEMENTS:
Fish Fry this Friday at Riverside Revival
Cornelia Fort Concert Series this Saturday
WARMUP:
Mosey out to track
Warmup
SSH
Seal Claps
Overhead Press
LBAC
Runner’s Stretch
THE THANG:
Grab Coupons
Circle up and count off 1,2,3,4…
Each man in the circle takes turns doing main exercise, while remaining PAX complete different exercise
Bear Crawl out run back/PAX do Overhead Press and Curls
Run to Hangar/Merkins and Plank Jacks
5 Burpee/Wall Sit
10 Lunge w/ Coupon/Freddie Mercury and WW1
Broad Jump/Squats and Rows
MARY
PLAYLIST: https://open.spotify.com/playlist/4meRnnCjl9lp7zHwotaVwQ?si=-mW4D4rcSPujJX9dxfV3XQ&pi=u-X0Hf-It2Rze-