Fitness, Fellowship, Faith

Day: May 31, 2020

Rain, Rain, Rain!

Another day of rain, but we were lucky, the four runners that made it out had about a 40 min window of no rain, or some light rain, to get in 5 miles.

The Route -to Martha’s and back, not too original!

COT

Announcements

Prayer Requests

YHC closed in prayer

Round n Round, Here we go; Where it stops, don’t you want to know?

Back in late February, late March, YHC agreed to take a Q at Gashouse, which would be a VQ for this AO. YHC was looking forward to it, but then COVID19 changed things and then the quarantine. So when we finally were able to get back to bootcamps, YHC reached out to Linus for a Q spot. Sent out notification on Twitter and Slack that workout would be explosive, so pressure was on to provide PAX with a good beatdown!

Disclaimer

The Pledge

WARM-UP:
SSH x30
IW x 15
Don Qs x 15
Mountain Climbers x 15
Merkins x 15

THE THANG:

Mosey to Grier Middle School front parking lot.

ROUND 1 – 5 burpees, 1/8 mile run

ROUND 2 – 5 burpees, 10 ‘mericans, 1/8 mile run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, 1/8 mile run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks,1/8 mile run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1/8 mile run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/8 mile run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, 1/8 mile run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 1/8 mile run

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, 1/8 mile run

ROUND 10 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, Finish it off with the group doing 50 Zombie Walks together..Definitely a crowd pleaser!

Mosey back to the Schiele for a round of Mary before time runs out,

COT

Announcements

Prayer Request

YHC took all out in prayer

Hard work was put in by everyone!

Thank you all for the opportunity to lead this morning! It was an honor.

 

Breaker Breaker

 

 

Finally! Back in the Gloom @ The Goat

After several weeks of no F3 workouts, it was a great feeling to finally be back in the gloom. Although I stayed active during the quarantine, mainly running and some bootcamp style workouts, I found myself fartsacking many mornings, just rolling out of bed, get some coffee, fire up laptop and start my workday. I would then get a run in late in afternoon. I was getting so out of my normal routine. The morning bootcamps helps hold me accountable in my physical acceleration, knowing there will be a small group of men pushing each other and all the mumblechatter gets me up at 4:45am in the mornings. I missed that for several weeks, our “Shelter in Home” time.

 

5:30am and time to get to work!

Disclaimer

The Pledge

Warm-up

The Thang

Mosey up road by Floyd and Blackies to the church parking lot.

YHC set-up six pylon cones, spaced out about every 20 so feet… Time for suicides with an interesting twist!

First exercise – Mountain Climbers

Bear crawl to first pylon, 5 reps, back to start, run to 2nd pylon, 10 reps, and so on until we reach sixth pylon and complete 30 reps

Second Exercise – Zombie walks, this was a killer on the legs. Repeat all the above.

Third Exercise – SSH

Fourth Exercise – Merkins

Fifth Exercise – LBCs

Finish off with Burpees except we start at first pylon for 2x burpees, go to every other burpee and double the number, 2, 4, 8.

Mosey back to shovel flag and time was up.

COT;

Announcements

Prayer request

YHC took us out in prayer.

 

 

Hacksaw Q

Warm Up

550 reps of a lot!

moseyed to the flag

pledge

5 squat thrust

5 merkin

sprint a lap

We done that 5 rounds

Mosey to the parking lot

3 stations

Station 1- 10 Big Boys

sprint

Station 2- 10 LBC

sprint

Station 3- 10 CDD

sprint

3 Rounds

Mosey back to the tennis court stopping at each light pole with

5 burpees and 5 merkins

Tennis court

Sprint down  and back

10 burpees

lunge forward 20 reps then sprint down and back

Time!!

 

Good work by all

Hacksaw

Deez Nutz

Wet Nutz with the Q at The Yank this morning.  He definitely delivered a beatdown, and went like this!!

Warm-up:

Mosey to the track

 

The Thang:

50 Burpees

Run a lap

100 Merkins

Run a lap

150 Squats

Run a lap

200 Mtn Climbers or Plank Jack’s (pax choice)

Run a lap

150 Squats

Run a lap

100 Merkins

Run a lap

50 Burpees

75 yard Bear Crawl

50 Calf Raises

15 Shoulder Taps

10 Burpees for the 2 trains

 

Announcements

Nameorama: Welcome to F3 – Rice Krispies

Prayer Request

 

Wet Nutz out!!!

 

 

 

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