F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
run to high school. Hope that hambone and Chunks can catch up from their pre-run
THE THANG:
cards of death:
– spade: windshield wiper
– clubs: fire hydrant
– heart: squats
– diamond: merkins
A==20, face card == 15
ANNOUNCEMENTS:
Coming Thursday night moves – check slack
WARMUP: A quick mosey to get under roof. We performed the following exercises IC:
30) SSHs
20) Hillbillies
20) IST (Imperial Walkers)
30) LBACs 15 each direction.
THE THANG: A series of 5 exercises as follows:
Merkins
Dips (I Omaha’d to SSHs after our 2nd or 3rd round)
American Hammers
Inclined Merkins
LBCs
We started with 10 each IC, and followed that up with 15, 16, 17, 18, 19, and 10. No wonder I am tired. I think we were on our 17’s when Zinfandel arrived.
We ended with Mary, and the exercises included
Freddie Mercury’s
Mercury Freddie’s
Box Cutters
And Homer to Marge.
MOLESKINE: it’s always a pleasure to spend time with the men of the-castle.
ANNOUNCEMENTS:
COT:
WARMUP: SSHs, little baby crunches, BACs, BAC BACs
THE THANG:
Each song on the playlist, we repeat one exercise the whole song, and do one harder exercise each time we hear the name of the song. 1m rest between songs.
Sail: SSH, burpee when you hear “sail”
Ain’t No Sunshine’: Hold plank, push up when you hear “no”
River: Sit ups, V up when you hear “river”
Some Nights: SSH, burpee when you hear “nights”
Beggin’: Hold plank, push up when you hear “beggin’”
Beat It: Sit ups, V up when you hear “beat it”
Human: Squats, burpee when you hear “human”
Jog to top of hill and back
I Don’t Care Anymore: Hold plank, push up when you hear “I don’t care”
American Woman: Sit ups, V up when you hear “woman”
ANNOUNCEMENTS:
None
COT:
Prayers for job searches and friends with sudden job changes
WARMUP: The warmup consisted of the following exercises, all in cadence:
20) SSH’s
20) Imperial Storm Troopers
40) Arm Circle Complex
A short Mosey to the base of the hill.
THE THANG: Run to the top of the hill and return for an exercise. We performed these in sets of 3.
The first 3 trips were paired with 10) merkins IC.
The next 3 trips up the hill featured 10) American Hammers IC.
The 3rd set of hill climbs were followed by a merkin complex consisting of 10) merkins OYO (that fulfilled the 70/day requirement of a few of the Pax), 10) Wide Grip merkins IC, and 10) Diamond merkins IC.
To
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: No warm up
THE THANG:
Mosey to High School Track
Lap 1: Jog the curves run fast on the straights
Lap 2: Jog the curves run faster on the straights
Lap 3: Jog the curves run fastest on the straights
Lap 4: Recover
Lap 5: Jog the curves run fastest on the straights
Lap 6: Jog the curves run faster on the straights
Lap 7: Jog the curves run fast on the straights
Lap 8: Recover
Mosey back to Startex
Finished with some stretching
MOLESKINE:
ANNOUNCEMENTS:
NYD Convergence at Titan
LeanPax is coming
COT:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: it was warm and toasty in my car.
THE THANG: there was no Thang.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
If you need to stretch, get there early or do it at home.
MOSEY!
THE THANG:
Party Pace Mosey till my watch hit 1 mile.
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
Mosey halfway back to Startex
BOMBS
10 Burpees
15 Overhead Press
20 Merkins
25 Big Boy Situps
30 Squats
Mosey back to Startex
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
That’s it and that’s all.
A Lot of Running Q – Strutter
MOLESKINE:
ANNOUNCEMENTS:
Check Slack
COT:
Prayed out and discussed lots of Topics at Coffee.
Saturday extended coffee at Black Elm is top notch.
WARMUP:
THE THANG: We ran, I complained.
MOLESKINE:
ANNOUNCEMENTS: Stay tuned for a very Castle Christmas.
COT: yes.