Month: October 2019 (Page 7 of 12)

Pledge: done

Disclaimer: We’re all idiots for showing up in the rain

Warm Up: 30 Butt kicks (IC), 30 High Knees (IC), 60 Moroccan Nightclubs (IC)

Special thanks to Clavin for lending his coupons (Is it COO-pons or Q-pons?)

Coupon Cusak Trot: Start with 10 Lion Kings with a coupon then take it overhead and jog to the 2nd lightpole along the street and back x3 OYO (Some jogged, others speed walked, the rest walked it…either way we were all doing work)

Tire Push: Mosey across the street to the bank. At this point the rain was really coming down. Take turns tire pushing while the others did breakdance merkins. You’d think the slippery asphalt would make the tire slide better…

Burpees-Spearthrow-Burpees: 15 burpees at Snoballs, run ~600ft to spearthrow station, 10 burpees, spearthrow (5 burpee penalty), run ~600ft to Plantation Trail, 5 burpees, run back to Snoballs x2 OYO

Coupon Pull Throughs: Plank position with coupon to the side, pull coupon underneath with opposite arm 25x each side OYO

CoPS (Circle of Pancake Slams): Pass around 30+ lb sand bag and each Pax takes it overhead and slams it till Q says to stop. (Some Pax took this moment to let out some aggression…Clavin: “This is for making me work 10 hours!” SLAM

Announcements: Christmastown 5k

Prayer Requests: Praise & thanksgiving for a safe flight back for Gump’s M and daughter from the west coast

Name-O-Rama: still raining

Wow, it’s been close to a year since I’ve been to the Storm. Ever since the launch of Bulldog in November last year my Tuesday morning routine has been pick up heavy objects, put them down, R&R. Shame on me for forgetting my roots and not getting out to visit the HIMs of the Storm. When I arrived there this AM, the lot was packed. A lot of new faces, glad to see growth in the region. Let’s get to it

Disclaimer

Warmup = Jacked Up

The Thang

Quick mosey to empty parking lot for some stackers

Exercises:

X1) 5 Burpees

X2) 25 Merkins

X3) 50 Lunges (25 Each Leg)

X4) 75 BBSU

X5) 100 Squats

Shuttle Run (SR) in between each each exercise stack. Shuttle run was 5 yards, 10 yards, 15 yards (Roughly)

This is how it would look:

X1, SR, X1/X2, SR, X1/X2/X3, SR, X1/X2/X3/X4, SR, X1/X2/X3/X4/X5, SR

We then worked backwards

X4/X3/X2/X1, SR, X3/X2/X1, SR, X2/X1, SR, X1, SR

Plank for the 6

Totals:

45 Burpees

175 Merkins

250 Lunges (125 Each Leg)

225 BBSU

100 Squats

Mosey back to start for some quick MARY. Called on Gump, he calls Lt. Dan’s (Ab work???)

TIME

Mumblechatter was non-existent. Guess we were all working to hard and trying to catch our breath.

COT

Announcement: Convergence

Prayers: Sparky, El Tigre’s brother, Gump’s family, Broke’s Sister In-Law, Lynn Hamm

F3 Love Dare: Day 4 – Love Is Thoughtful

Dr. Seuss took us out

Thank you for the opportunity to lead this AM. Hope you got your $’s worth! See you all soon!

AYE!

1P2A

10 HIM’s for a cool morning workout – glad fall is finally here.

Oompa Loompa made quick appearance – saw what was up for the beatdown and disappeared into the gloom – leaving 8 for the Spelling Bee.

Hushpuppy completed his 100 Burpees for the Toliet challenge from Saturday.

Spelling Bee – Spell your F3 name for the exercises…  After every two PAX names, Lunge walk approx 50 yards.

A – 30 LBC’s

B- 10 Burpees

C – 20 Chest Press

D – 25 Dips

E – 25 Plank Jacks

F – Figure 8’s – 10 each direction

G – 10 Goblet Squats

H – Halo – 5 each direction

I – 30 Flutter Kicks

J- 10 Derkins

K – 10 Kettlebell Swings

L – 20 Jump Squats

M – 20 Monkey Humpers

N – Hammer Curls – 10 each arm

O – 25 Squats

P – 30 Side Straddle Hops

Q – Stepups – 15 each leg

R – Rows – 10 each arm

S – Shoulder Press – 10 each arm

T – 20 Mountain Climbers

U – 20 Merkins

V – Clean & Press – 10 each arm

W – 10 WWII Situps

X – 20 Good Mornings

Y – 20 Carolina Dry Docks

Z – 30 seconds – Body Destroyers

Great work by all – Only names missed were the “Y” in Hushpuppy and Oompa Loompa.  Many requests were made for the “Z” exercise.

Announcements:  Christmastown 5K, Convergence at the Yank this Saturday.

Prayers for Oompa Loompa’s back, all M’s and 2.0’s

Voodoo lead us out.

Privilege as always to lead.

Allen Tate messaged Folsom to let us know he wasn’t going to make it home from Florida until after midnight and asked for a Q-sub. I volunteered because I could use the motivation to get up!

Medicine Woman says he is sitting it out so I told him there would be no running. That slacker fartsacked anyway!

Warmup:
SSH 15 IC
Imperial Walkers 10 IC
Pledge.

Thang:
Quick mosey to the lower shelter.

3 Sets
Decline Merkins 10 IC
LBCs 15 IC
Low Squats 10

3 Sets
Planche Merkins 10 OYO
Flutter Kicks 15 IC
Lunges 10 each leg

Mosey to the lower turd shack by the pond

3 Sets
Dirty Hook Ups 10 IC
Big Boys 10 OYO
Plank Jack as10 IC

Mosey back to the parking lot. Took a 3 minute break so Volt could sell eggs. Yeah. You read that correctly. A farmers market has popped up at Folsom.
On to the playground.

3 sets
Australian Pull Ups 10 OYO
American Hammers 15 IC
SSH 15 IC

Oblique Crunches 10 IC each side
Dying Cockroaches 15 IC

Time!

They guys were kinda quiet today. Tuesday felt like a Monday for me! We did learn about when you cam eat chickens, when not to, and that goose meat sucks. I really appreciate seeing you guys in the mornings. I feel like my day is off to a good start after F3!

Prayer requests and announcements:
Convergence Saturday at The Yank.
Prayers and Praise for Pappy’s uncle, Rock’s mom, our kids and families. YHC took us out in prayer.