Fitness, Fellowship, Faith

Day: February 16, 2017

On your Six!

Warm-up:

SSH- 15 IC

Don Quixote’s – 15 IC

Squats- 25 IC

Moroccan Night Clubs- 30IC

The Thang:

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

It wasn’t over….yet!

High Plank/Low Plank Pulse tucks- 8H/8L x4(Huckleberry said he was going to go home and show the M what he did at f3 today!)

High Plank Peter Parkers- 25 IC

Low Plank Peter Parkers – 25 IC

Abdominal C – Sit position session no break in-between these.. Hank’s chest was apparently tight during these??? AB’S chest you know same thing!

Twists- 25

Twist with Alternate knee raise-25

A Frame twists -25

A Frame knee raise- 25

 

C –Sit position single leg  right then left  20 each ( in C-sit position hold leg off ground 6 inches then bring knee in extend leg back out and raise as high as you can = 1 rep)

Both legs together – 10 x2……Sparky said something about his gold finger with these….

We ended the workout with a nice mose.cy to get the hip flexors feeling really good…circle up at the Flag and say the Pledge!

DONE!

COT

Bulldog shared what a blessing f3 has been for him and that f3 came to him at the perfect time…keep pushing that rock Bulldog!

Prayers

Top Hat and family…For Strength and for peace …Prayers for the division in our country to turn to unity.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Here a burp, there a burp, everywhere a burp-burp

10 Brave souls fought the extreme gravitational pull of the fartsack Monday morning and got out to Marthas for a classic Defib burpee inspired beatdown.  It was a beautiful winter morning with temps in the 50s and a light breeze which allowed YHC to push these 10 to their limits.

Warmup – all IC

SSH 25

LBC x 15

Flutter x 20

Don Quixote x 20

Pledge and disclaimer to get back in car not to follow this idiot

Thang:

Mosey to Martha’s parking lot for a very quick round of 11s with Merkins and Flutter kicks.  Fastest round of 11s Ive ever seen – congrats to pax – then mosey to Concession stand to pair up and complete Dora with 100 Merkins, 200 LBC and 300 Squats.  Partner two runs 20 yards and does a burpee then runs back.  Next we moseyed back to parking lot for a 4 armed Starfish with a heart of burpees.  Pax ran to corners of the parking lot and performed 20 LBC, 20 Flutter kicks, 20 American Hammers and 20 Merkins, each time returning to center to do 5 Burpees.  After getting sufficiently gassed we did some Burpeethon training. Pax lined up and did Burpeebroad jumps across parking lot.  This was a real ball buster – TClaps to Bulldog.  Finally ended with 2 rounds of dips on picnic tables before moseying back to Pelicans.  As is customary on Monday’s not a whole lot of mumble chatter but lots of hard work and great encouragement.  Great way to start the week!!

Prayer requests went out to TopHat and his family on the loss of his brother.

Announcements: Bupreethon is April 29th each AO to field a team

As always it was my honor to serve the great men of F3 at Martha’s. Until next time – Defib out

Shield Lock

 

7 manly goats found their way out of the fartsack to see what would be in the BB before it came out. I’ve had the STORM Shovel Flag for a week or so now and finally brought it back to Tiny Tank. I am still missing Goatisland Shovel Flag so I will be making another. The pax started rolling in and time drew near. Here’s what happened….

Warmarama:

SSH 20ic
G: Grass Pickers 10ic
O: Overhead Squats 10ic
A: American Hammers 10ic
T: Tomahawks 10ic
(now let me explain what this is. I needed
a stretch exercise that started with a “T”
Mayor yells out Tomahawk. Dolph quickly
does a wind mill motion with arms above
head and hands together. So that’s the
Tomahawk)

With the gates to the island opened we moseyed across the bridge and pass the split rail fencing where I hear Mayor ask Dolph where is he going? Hybrid (first of his kind) aka Mayor had a case of the mumble chatters this AM. We moseyed to the back parking lot for some Dora. Starting at the edge of the parking lot we partnered up. I explained the theme this morning was Shield Lock. TopHat lost his brother this week and needs his F3 Brothers to stand with him. Help Him. Be an Armor Bearer. So I told the guys Shield Lock with your partner. Work with him to complete the goals this AM.

Dora 123:
Partner 1 exercise
Partner 2 ran up the hill path to bridge gates and back
100 mericans
200 Squats
300 LBC

We then moseyed back across bridge and stopped at the split rail fence. Keeping same partners we did…

Deep Sea Divers:
Partner 1 Deep Sea Divers up and down split rail fence til Partner 2 ran across bridge to center and back. Flip flop 3 sets.

TRAIN!!!! 5 burpees.

We moseyed to gazebo where we lined up in plank position.

Leaders:
5 pull ups/ sprint up hill to side walk and back. Get back in plank line. The lines works itself down where next guys does exercise as man before.
5 Toes to Bar/ sprint as before
5 pull ups/ sprints as before.

With minutes left we moseyed back to the start for Mary.

MARY:

Crunch frogs 10ic ( now let me go ahead and put this out here so Mayor can’t take jabs. I completely messed up counting this one due to me not being able to catch my balance to do exercise)
WWI sit ups 10 oyo

Pleadge

TRAIN!!! 5 burpees

COT:
Announcements: TopHat and family. Visitation tomorrow at Woodlawn in Mt. Holly.
Mud Run registration (get your teams up)
Burpeethon get teams up. Need team for each AO.

Namarama:

TRAIN!!! 5 burpees

Prayers!

Always a honor to lead. Great work men. Brownstreak out!!

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