F3 Gastonia

Fitness, Fellowship, Faith

Month: August 2017 (Page 5 of 6)

Mixer at the Yank

August 5, 2017 / / 0 Comments

Today at the Yank was a convergence of Metro “Core” and Gas House Yank regulars. A beat down was to be had and delivered by Tesla, who’s dual citizenship in Metro and Gas House F3  led to this. So we tried to make the best of things. It went like this.

Chapter 1: The Four Corners, defined by the rectangular route around Stowe Park,  the school and over the railroad tracks.

Start point warm up

SSH X 20

IW X 20

Copperhead squats X 20

Merkins X 15

Right foot to right hand stretch, left foot to left hand stretch

Mosey uphill to the school and benches for a little fun:

step ups, 10 each leg

10 dips

rinse and repeat three times.

Mosey across the tracks to the fist intersection

LBCs X 15

Wide arm merkins X 10

Jump squats X 15

rinse and repeat 3X

Mosey to Main street for some wall and fence action

15 elevated wall squats.

10 Mike Tysons

15 regular squats

Mosey down to The Yank for a regroup and on to chapter two

Chapter Two: The Field of Dreams, the field at the top of the hill by the school

Partner work

1st set:

Partner 1: Mosey halfway, 5 hand release merkins. Mosey rest of the way, 10 hand release merkins

Partner 2: LBCs

rinse and repeat

2nd set:

Partner 1: Karoke halfway, 5 CCDs, Karoke all the way, 10 CCDs mosey back

Partner 2; Flutter kicks

rinse and repeat

3rd set

Partner 1: lunge walk to midfield, 10 burpees, mosey back

Partner 2; Hold an elbow plank

rinse and repeat

On to Chapter 3 after all this fun!

Chapter 3: Heartbreak Hill

1st set: Partner 1 does SSH, Partner 2 runs the hill and does 10 merkins. Rinse and repeat

2nd set: Partner 1 does LBCs, Partner 2 bear crawls the hill and does 5 merkins Rinse and repeat

3rd set: Partner 1 does squats, Partner 2 runs the hill and does 10 merkins at the top. Rinse and repeat

4th set: Partner 1 does jump squats, partner 2 bearcrawls to the top of the hill and 5 merkins. Rinse and repeat.

Chapter 4: Beginning of the end

inclined merkins and dips

1st set, 10 each

2nd set, 15 each

Mosey up to the Yank for takeout Mary

Rosalita X 15

Oblique crunches 20 per side

Stretch right foot right hand left foot left hand.

Done!

NM: Great work by everybody. Metro guys loved the AO tour and the town. Will return! Great to have my brothers from Core Metro over here today. Meant a lot to me and everybody had a blast and a beatdown! Wanted to give them a tour of a great AO and all the toys we have to play with here. The Yank is a fun stop!

Announcements: Give2Give underway. More expansion this fall. Do what you can. Core Metro celebrates 5 years next Saturday at 7 am at Myers Park Traditional (behind Queens College). OBT and Dredd, the F3 founders WILL BE LEADING. Tesla will be there. Dr. Phil may. Let me know and we can clown car over. I assure this is one event not to be missed. Rev Florida, myself and others will be in RARE form! Great coffeteria afterwards as well.

Dr. Phil and I are going to see about more 2nd F opportunities. Possible Happy Hour discussion. Belmont/Cramerton certainly has venues for that. Its a big deal in Metro these days. They will help us with it.

Remember Tiny Tank’s going away party Thursday at 7:30 in Belmont. He will be missed. Brought a lot of guys out.

Last but not least Dr. Phil’s takeout was worth all the effort. You are a talented and real guy Doc! Glad your in the fold. We could use about a 100 more like you. So could everybody else in F3.

Pleasure and honor to lead this group always.

Tesla

Balls and Slurpees

August 5, 2017 / / 1 Comment

Good crowd at 3rd F by Roscoe-summary:live a grateful life-opportunities to be grateful are everywhere if you have the right attitude

12 Pax showed this am for the co Q beatdown by Roscoe and me. We were both excited because we came up with the general plan at the same time but each on our own. We both pass by the Gastonia cemetery that is across from a big hill that has been calling for an F3 beatdown for a long time. The general plan was get there, use the hill, then come back. Sounds pretty easy…..

Warmup: SSH, Merkins, LBCs?

Quick count off-3 split off with Rudolph for the PAINLAB and 9 moseyed to the flag for the Pledge. Grab 3 coupons: flat soccer ball, ?8# heavy ball, and a bumpo (look it up, found it in the garage and could not resist bringing it)

Mosey to First Presbyterian Church parking lot: the real introduction to Slurpees by Roscoe. We had a small (forced) exposure on Friday with ShortSale as he strong-armed Roscoe into what a Slurpee is, but today was the real deal. 10 count IC ski lunges followed by 10 burpees OYO….CROWD PLEASER ALL THE WAY AROUND. Think we then moseyed to the PAD for round 2 of Slurpees-same as before. Quick recovery then walk to the wall behind the basketball goal for some “hands-on-the-wall-jump-up-and-hold-for-a-second-then-come-back-down’s.” Also known as HOTWJUAHFASTCBD’s from now on. I liked these and think they were a bit underrated today due to our being overwhelmed with slurpees. They were a bit of a shocker.

Mosey to Parkwood (the other church….sorry you weren’t there Frank) thru the gates by the playground and to the parking lot after passing a nice lady (she smiled real big when Roscoe said hello-she prob knew he is po po) with 2 beagles and some dude with a basketball who pretty much ignored our attempts at interaction. Next time, prob need to text him hello to get a response. Darn millennials…….

In parking lot we did burpee long jumps across the lot just after Whoopee demonstrated a little fancy bowling with the heavy ball. At this point, Roscoe handed the keys to me….all the above is questionably accurate, based on my memory, and entirely factual.

We moseyed to the corner for a quick discussion on the Royalty of F3:king, queen, and jester after a quick plank for the six then moseyed to the bottom of the hill, now to be forever known as Roscoe’s Hill at the bottom of the old orthopedic hospital (I think) which is now Partner’s Behavioral Health and something related to the VA. Too bad we did not have a doctor with us. Bet he would know what kind of building this is….

Split into groups of 3: P1 ran to first tree and back while P2 and P3 did exercises: mountain climbers and merkins. When P1 returns, we changed places and P2 ran to tree and back. This continued for 3 different trees. The runner carried the coupon and at various times the coupons were swapped so everyone had a chance to carry. Second round of this got interesting. DaVinci convinced me we should try a little harder thing-P1 still runs with coupon like round 2, however P2 and P3 do Derkins and Mtn climbers with P2 functioning as the bench. Have to say at this point I was getting a bit worn down and if by myself I would likely have stopped.

Mosey to top of Roscoe’s Hill and found a nice memorial with an inscription written in Latin that Guts interpreted for us. Thanks Guts, you are a gentleman and a scholar. Think it said something like “Faith and Trust.” Could have said “Here lies Ned, He is dead” and I would not have argued. We circled up and took turns running up ALL the steps-thanks Roscoe for pointing out several more sets of steps that we took advantage of. While someone was running, the rest of us did exercises IC until the runner returned. I don’t remember all of them, but think we did SSH, Goofballs (thx TSquare), Imperial Walkers, Squats, Monkey Humpers, and prob a few others.

Time was running short so we grabbed the coupons and moseyed back to start with a quick stop in the “other church” parking lot while we collected ourselves. I still can’t get the memory out of my head of an unnamed Pax named Stroganoff tucking the flat soccer ball in his pants and running down the hill-bad, bad visual.

We got back in time for some Mary as a group with the PAINLAB  studs and ended with Moroccan Night Clubs after TopHat asked multiple times to do-I’m here for you man.

Great crowd this am-lot of guys pushed hard and kept me motivated when I was ready to quit. That hill has a lot of potential and will be visited again I am sure. I have to say, DaVinci is working hard-great job-Aye brother!! Keep it up.

Remember to donate to Give to Give today-make an impact, big or small, for GasHouse and F3. Every bit counts.

Burpeethon coming soon-get some burpees in every day.

Safe travels for HushPuppy and quick recovery of those knees.

Thanks for opportunity to lead-Whoopee and Roscoe

PS-Anyone want to buy a soccer ball? I’ll pay you $5 to come pick it up and take it away….

Tabata Tower

August 4, 2017 / / 0 Comments

In yet another attempt to avoid Gastone running us to a distant location and performing a mix of sumo squats on the return, I employed my Weasel Shaker power and put my name on the schedule to Q Downtown. Thankfully Spiderman appreciated the preemptive gesture. A few months ago, January 13th to be exact, I Q’ed the “Tower of Torment” at this AO, using the parking deck to escalate the exercises among small groups. It didn’t go so well. The only way that format would work is if I nominated a team leader and even then the plan could suffer in execution. I began planning the strategy earlier this week, to keep everyone together to perform four exercises in a Tabata format (30 seconds of exercise/10 seconds of rest between) then running all levels of the deck before returning to the level and to then perform a quick set amid a rest period before moving up. That was the plan at least.

This morning was a mild 70 degrees. I pulled into the parking lot at 05:27, early by my standards. Whoopee was just ahead of me in his pristine F3 red muscle t-shirt. This was one of those sleeveless versions, circa 1980’s model where the arm openings were actually hemmed, unlike our boy Huck that usually rips them out by hand. Lately I’ve noticed Whoopee not wearing a shirt very much and now this full bicep exposure. He could use a bit more time in the sun or tanning bed but he is getting quite comfortable in the gloom. We meander over to a full gathering of men, stretching and exchanging pleasantries. I attempt to do the same but my mind is racing with Q responsibilities like ‘remember the disclaimer, say the pledge, what is my first exercise, and why won’t my blue tooth connect my phone to mini-speaker for a great soundtrack?’ Opps, 05:31, a minute behind already. “Hey, let’s get started…I’m not a professional, I’m suggesting some exercises, do them if you want to or don’t, maybe just stand and watch…”

Pledge

Warm-up

  • Moroccan Night Clubs IC x 5
  • Toy Soldier IC x 10
  • Side to Side Lunge IC x 10

Mosey to the parking deck. Q-pleasure – Gastone typically hustles to the front of the pack on the moseys. So knowing where we were going, I let him go by me just enough that I cut a hard left inside toward the deck that he would have to circle around. I’m sure I’ll pay for that but it brought a brief smile. As fate would have it, a train was heard and that required 5 burpees per man. Slaw’s appetite was moist but not satisfied. There would be more to come. The PAX gathered on the entrance to the parking deck where my blue tooth still failed to connect. I had a great set list planned of 80’s classics (no hair metal if you believe that). Next time I’ll try to get my technology organized: Q Fail #1, it wouldn’t be the last of them.  Once the circle was formed, I shared the plan which was met with mocking chatter, customary among this group. The plan was to complete four exercises for 30 seconds then run to the top of the deck; return to the bottom by stairs then we’ll pair off and each do an exercise “like SSH” for 10 single count reps while the other men get their rest in. Then we’ll move to the next level. Trying to explain in a backblast is actually worse than what I attempted in person. Puzzled looks stared back at me as I demoed a few of the newer exercises that I stole from my Insanity videos. The hell with it, “follow me,” I called hitting the timer app on my phone.

Thang:

Level 1 Level 2 Level 3
·   SSH

·   Dips

·   Plank walk 2x, Merkin 2x

·   WWI Sit Ups

·   Run to the top; return

·   SSH x 10

 ·   Bear Crawl

·   Split Jumps (Mario’s)

·   Donkey Kicks

·   Michael Phelps

·   Run to the top; return

·   Donkey Kicks x 10

 ·   Flutter Kicks

·   Burps

·   Am Hammer

·   Jack Merkins

·   Run to the top; return

·         Flutter Kicks x 10
Level 4 Level 5 Level 6
·   Hip Slappers

·   Burpees

·   Mtn Climbers

·   Squats

·   Run to the top; return

·         Squats x 10

 ·   Shoulder tap, plank jack

·   Slurpees

·   Crunchy Frogs

·   Freddie Mercury

·   Run to the top; return

·         Omaha speed set

 ·   Mike Tysons

·   Imperial Walkers (Omaha)

·   Groiners

·   Turtle Crunch (Omaha)

·   Run to the top; return

·         Omaha speed set

So the plan kind of caught on after the PAX went through the first cycle. I used my Q authority to tell people when they had to perform the speed set and they graciously complied while some over complied like Roscoe and Whoopie on Level 3’s Flutter Kicks. Fortunately I released an arse bubble as I rose from their sweaty man sandwich. Unfortunately the Gastonia PAX have not learned the difference between single counting a simple exercise like Flutter Kicks. Our 1st F Q needs to get on that, maybe produce a “How To Video.” Counting reps extends to counting parking deck levels as well. I can’t help the City of Gastonia identifies the parking levels as 2 A and 2 B. On my Weinke it was Level 2 and Level 3. I suggest we make new signs. We’re probably the only ones using that deck on a regular basis anyway. So the PAX were moving along nicely until Level 5 where I asked Roscoe to demonstrate his newly created exercise: Slurpees to which he rebuked, saying “those will be demonstrated tomorrow at my Q.” I affirmed that it was my Q today and I’ll order any exercise I want in my jurisdiction. It reminded me of dialogue from a popular movie:

  • Justice: This is Sheriff Buford T. Justice of Texas!
  • Officer: Texas? You know, of course, that you’re out of your jurisdiction. I suggest that you let my department handle the situation.
  • Justice: That’s very comfortin’, but I’m in a high-speed pursuit.
  • Officer: Don’t you hear good?
  • Justice: I hear perfectly.
  • Officer: The fact that you are a sheriff is not germane to the situation.
  • Justice: The ‘G-damn’ Germans got nothin’ to do with itl
  • Junior: What?
  • Justice: Shut upl One shit at a timel

I’m sure Slaw got this one pretty quick and if you didn’t, do a search for Smokey and The Bandit. It’s probably playing on your television at some point this weekend. In fact, Buford T. Justice may be a big influence why Roscoe decided on a career in law enforcement. Sorry to have digressed. This morning, for my Q, I had Slurpees scheduled. We went with 10 skier lunges (that is 5 per leg if your keeping up with this diatribe) followed by one burpee. Per Roscoe, his official version to be unveiled tomorrow at GasHouse will be 10 skier lunges followed by 10 burpees. You have been forewarned. We arrived at Level 6 for the final round but had less than 2 minutes to go. At this point I had one more forceful squeeze of the toothpaste tube extracting thirty seconds of Mike Tysons and thirty seconds of Groiners (wide pike ups) before Gastone called “Jailbreak” and the PAX bolted to the AO arriving at 06:17. Q Fail again – they seem to keep mounting, but I consider us even for T-Square having ended last week’s Shark Week theme a few minutes early.

COT

Over time, I quickly elicited prayer requests of the following: Hushpuppy – safe travels and recuperation of his ailing knee; Stonecold church family member with a daughter (Reagan) suffering from seizures; Easy Rider’s brother’s upcoming neck surgery; Pockets tweaked something at workout – healing and recovery; Tool Time and his daughter getting married this weekend. Announcements: Whoopee asking PAX to contribute to F3 Nation Give 2 Give campaign. This was shared in the recent newsletter about the expansion efforts. Expanding into other areas requires funding for travel and marketing. F3 is free and consider donating any amount so others in different parts of our country can enjoy the same opportunities as we have since March 2015. If you are posting this weekend, bring cash or follow this link to donate online.

Moleskin

Back to the drawing board: skip the warm-up next time and get right to the Thang. Figure out a way to provide a rest period before moving on (slow mosey to the next level maybe?). Check on technology to get it working earlier and not just before the workout. Check with Roscoe for approval of new exercises he created. A few good things that happened (IMHO): Staying together as a group keeps more mumble chatter going for the benefit of all. Tabata style allows men to push the rock at their pace, while shoulder to shoulder with everyone. Lots of guys shared turns at the front (Easy Rider, Gastone, Slaw, Roscoe, Monk, among others). Stonecold continues to sport the weight vest – so far no one has dared to copy him, yet. Whoopee is a follower and he is into sleeveless garments. Expect him to go shirtless underneath. Today’s workout left little idle time, so the heart rate remained up and more calories were burned, giving Slaw more room for Krispy Kreme’s newest flavor: Reese’s Peanut Butter Doughnuts. I’ll keep working on the blueprints for the Tabata Tower. Hopefully in the near future it can be a staple workout for downtown. Thanks for the opportunity to provide some sort of direction.

Drinking at The Pub

August 4, 2017 / / 0 Comments

Two in the Thursday gloom at The Pub.

We ran.

YHC absorbed the vast wisdom dealt out by Monk.  Post on a Thursday for a worthwhile lesson.

It was nice to lead a workout on my Dad’s 74th Birthday.  Happy Birthday big guy!!

Until the next one.

Aye!

Stroganoff

burpees, volleyball and comic-con

August 3, 2017 / / 0 Comments

13 of the mightiest of men posted to Midoriyama today.  A little cooler than it has been.  Everyone was still sore from the bear crawl fest from Tuesday with the scars to prove it.   good chats before we started, but it’s 17:30… time to clock in, men.

the first exercise is… let’s mosey.  mosey to the parking lot nearest the pond.

SSH, Toy Soldiers and LBC all x 25IC.

Four corners.  C1: 25 burpees. C2: 50 squats. C3: 75 mountain climbers.  C4: 100 flutter kicks.

what goes up must come down.  repeat the above, but in reverse.

mosey to the volleyball court for volley-burpees.  team up: if you lose the point, your team does 3 burpees.   we didn’t keep score, but it seemed like it ended:

Team 1: 12 burpees, Team 2: 134 burpees   T-Claps to Lil Sweet who did burpees for every point

Lunge walk the long hill back to the packing lot.   nur from one side to the other   karaoke a bit, sprint a bit.  circle up for ssh, don tool times, monkey humpers, lbc and merkins

mosey back to the flag for 22 for the vets and the pledge

TIME

annoucements: jj 5k and the Christmas town 5k

prayer requests: Tool Time, Sly and their respective families.  May God bless Sly’s marriage.   pockets, and each other

BOM: yhc took us out in prayer

nice work today, men.   thank you to everyone for letting me be a part of this awesome group.

Philippians 4:13

Huckleberry

 

 

 

Huck Said ToolTime doesn’t Mosey when he Q’s

August 3, 2017 / / 0 Comments

Pledge

Warm-up:

Mosey! Cause Huck said we don’t when YHC Q’s

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

High Plank Peter Parkers- 20 IC

Low Plank Peter Parkers – 20 IC

Abdominal C – Sit position session no break in-between these.. Twists- 20

Twist with Alternate knee raise-20

A Frame twists -20

A Frame knee raise- 20

 

C –Sit position single leg  right then left  10 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 ……

We ended the workout with a nice mosey to get the hip flexors feeling really good…circle up at the Flag.

DONE!

COT

Prayers

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

It’s Been A While

August 2, 2017 / / 0 Comments

It’s Been a While since my last Q, but the heat sweats the rust off. Nine pax endued the afternoon gloom at Midoriyama. No FNG’s…

Warm up: Reverse people choice, i.e. Everyone’s least favorite. Lots of burpees, others I don’t remember. My turn Let’s mosey to the soccer field

The Thang:

40 Minutes of Hell

partner up : P1 NUR’s across field does Bobby Hurley then runs back. P2 does the exercise and switch untilL desired number is reached.

Exercises: 150 Burpees (Omaha’d to 100)Luckily my partner was slaw, 300 squats, 150 big-boy sit-ups, 300 little baby arm circles, 150 Merkins, 300 imperial walkers.

A word of encouragement in between. Mosey back to flag for COT, BOM and Prayer.  Great work by all. Thanks for the example of leadership,integrity and accountability. RESPECT. UntilL next time. Peace Out.

Shark Week

August 2, 2017 / / 0 Comments

So, I stepped up & Q’ed since Gastone Volun-told me. I thought some Shark Week BeatDown would be a good idea.

Pledge

Disclaimer

Warm-up

-each PAX  perform 5 CDD’s (one at a time) while others SSH — then same but with 5 Sumo Squats while others did Calve Raises — same but 5 BoxCutter while others did LBC’s

-then we did some Neckies

-then a Mosey around the block to parking lot at coupons

-partner up & choose 1 of 7 stations to start                         Station 1 — Great White (blockees)                                         Station 2 — Micheal Phelps                                                           Station 3 — Mako (jump rope)                                                       Station 4 — HammerHead (10lb sledge to tractor tire)  Station 5 — Tiger (plank line walk)                                             Station 6 — Blue (Bobby Hurleys)                                              Station 7 — Bull (Mike Tyson)                                                       PAX do station exercises until 5 sledge swings have been completed by each team member at HammerHead — 3 sets were executed — PAX helped load coupons back into truck bed

mosey to Pavilion steps to do a set of Deep Sea Diver

Mosey in parking lot in straight-a-ways / bearcrawl at ends. 1 lap executed

Mosey to start.  At this point it was 6:11am. Tried to close out early, but PAX wanted to exercise ALL 45 minutes. So we did some Flutters & another an movement. Then Roscoe jumped to get us to perform his new dreamed up burpee idea called the “SLURPEE”. Not gonna tell you how it goes, cause Roscoe has Co-Q Saturday & you will have to show to know.

Announcements

Prayer Requests

COT

it was an honor to lead such a great group of guys. You guys mean more to me than you know. THANKS

 

Eleven’s

August 2, 2017 / / 0 Comments

A large crowd gathered in the sun at Midoriyama on Tuesday afternoon. Lot’s of mummblechatter was going around before the start. I figured once we got started I could knock that down a bit. We had several FNG’s so a disclaimer was given and we got to it.

Warmup:

SSH x 20ic

Don Q’s x 20ic

Pledge. Let’s mosey but not that far.

The Thang: 11’s That’s all we did!

1st parking lot-Merkins on one side and little curb dips on the other. However it was the back and forth that got everyone. Bearcrawls! I warned everyone they may need gloves. Many tough guys laughed at the idea. The asphalt there isn’t smooth and it is pretty toasty that time of day. About half way I noticed most of the crowd had modified to lunges so I called the bearcrawls off and we just ran the rest.

Somewhere in here we picked up an FNG who was with his family at the playground.

2nd parking lot-Bobby Hurley’s and CDD’s. NUR back and forth. I heard the comment that the NUR’s go well with the BH’s(mental note taken).

3rd parking lot-Monkey Humpers and Mike Tysons. Long jump or bunny hop back and forth. Quite a few PAX modified the jumps. I was a little disappointed but they tried I guess.  Shout out to Pockets who ,was next to me, continued to push himself through this one. Tooltime was on the other side of me but was very quiet except for when he was complaining or making excuses.

4th parking lot-Low on time so let’s do what we can. Burpees and Don Q’s. Lunge back and forth. We got a few rounds in before time was called. I think Slaw got in one more round than the rest of us just because he is a burpee loving weirdo.

COT:

Announcements- SFN  Race, Stanley 5K Sept. 23rd-Good fundraiser, let’s represent in the Mayor’s town. I’m sure he is already signed up! Fundraising for F3 fall expansion. Lot’s more in the nation, check out the news letter.

Namerama: Welcome FNG’s Batman(our friend from the playground, Hopefully he and his dad will come back to see us), Crabgrass, Wrong Turn, Muggsy (2.0)

Prayer Request and Prayer

Moleskin:

As I suspected the mummble  chatter was at a minimum once the workout started. We really didn’t have a lot of time since we never stopped moving. Strong work by all! I had about three more things in the wienke. I guess I’ll save those for next time.  I hope to see all of you then! Keep up the good work on the EH. I’m really impressed by these PAX continuing to bring in the FNG’s.

 

In Memory of Tiny Tank!

August 2, 2017 / / 0 Comments

7 HIMS showed up on a brisk August morning to experience beat down # 2 from Wheezy. Was hoping for 8 and right at the last minute we got it. So here we go.

Warm ups:

SSH x 20, Imperial Walker’s x 20, Don Q’s x20 all done IC. Once everyone started getting loose, a I call out 5 mins of burpee’s “In memory of Tiny Tank”. When I meant to say “In honor of Tiny Tank”. As everyone started looking around at each other, the  laughter and mumble chatter  began.  So from there on out, all of the exercises we did were “In memory of Tiny Tank!”

Then a quick mosey to the circle at the front of the school for some M inspired workouts”In memory of Tiny Tank”. We did 4 exercises: Merkins, Seal Jacks, Reverse Lunges and Mountain Climbers. We did one minute sets of each exercise with a 30 sec rest in between. Then repeat.

After that we headed to the student parking lot for some 4 corners action “In memory of Tiny Tank”. 1st corner, Burpees, 2nd, Merkins, 3rd, Squats and 4th LBC’s. Go! After 1st corner does 10 Burpee’s, they run to relieve 2nd corner and so on and so on. We got through 1 1/2 rounds before a mosey back to the flag.

We still had a little time left so we did a few ab exercises. That went well till Tesla called out Protractors and wouldn’t stop.

Pledge,  announcements , and prayer request to finish us off.

By the way, just joking Top Hat! LOL!

 

 

 

 

 

 

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