Day: February 8, 2022

I think we pulled in at the same time but on opposite sides of the parking lot. Orangeman present and accounted for, but where was everyone else? As he and I start talking Waffle House, low and behold here comes Spiderman. I yell to Peter Parker across the parking lot to bring his bell and he laughs and says hell no. Apparently, this super hero hurt his shoulder (slinging bad guys) and has been jacked up and on the IR list for 2 weeks! But does his vajaja hurt bad enough to fartsack? Hale no, dude improvised as needed. 
We get a few stretches in and start on… you guessed it, CORE.  50 seconds on/ 10 seconds to transition

Crunches, baby makers, heels to heaven, reverse crunches, star crunches, American hammers, boat hold, mosey around the parking lot. R&R

Burpees, curls, overhead press, tricep o/h extensions, squat shadow boxing, isolated curls, mosey around the lot. R&R

6 minutes of Marry

Good work men! Spidy admits that his mobility improved a little. Use it or loose it, right? Mad respect man, now go ice up and get you that deep tissue massage.

Close out with a prayer for everyone that is dealing with one thing or another. We all have our issue or someone else’s issues on our plate. Lean on the guy next to you, ask for help. Offer some help. We are in this together and there is no reason to try an do it by yourself. Prayers for all the ones said and unsaid. God Bless this country and pray we don’t go to war.

-Tube

There was good fellowship before the clock struck 5:30 pm.

Pledge, Disclaimer and the PAX help share the 5 Principles of F3. There was already allot of mumblechatter.

Warm Up

SSH 15 IC

Imperial Walker 15 IC

Merkins 10 IC

Squats 20 OYO

Gavel decided to show up at this time.  Just in time for

5 Burpees

Leppard and Oompa left for a mosey.

The remaining PAX left on a mosey for the boot camp toward the back of the park.

We stopped at the parking lot near the playground for Route 66 with Merkins. Mumblechatter was still going strong.  There was also allot of grunting toward the end of the route.

We continued on a mosey to the concrete pad near the soccer field to the right.  Now for the main course:

After each of the following exercises we moseyed down to the end of the parking lot and back while picking up the six until everyone was back.

25 Burpees

50 Merkins

75 Flutters (Count 1 leg)

100 Squats

75 Flutters (Count 1 leg)

50 Merkins

25 Burpees

Mosey back to the start.  Find a spot on the wall for

1 min Wall Sit

10 Dirty Hookups

1 min Wall Sit

15 Dirty Hookups

Time 6:15 pm

Announcements

Retreat at Flat Rock.

Reach out to site Q’s to volunteer to Q workouts.

COT- I took us out in prayer.

Prayer request

Mayor

Purple Haze

Termite

Tesla

Linus

Big Pappy

Thank you men for the push and the opportunity to lead. Way to push through on the last set of Burpees.  I hope everyone has a great week. SYITG

8 PAX showed up in the foggy gloom.  YHC showed up to plenty of EC going on.  Way to push the rock guys.  Clock struck 530 am.

Intro, Disclaimers, 5 Principles of F3

Warm up

SSH 15 IC

Imperial Walkers 15 IC

Merkins 10 IC

Squats 20 OYO

5 Burpees

Moseyed around the upper parking lot next to school to end at the wall for

2 rds

25 Hip Slapper

25 Dirty Hookups

Mosey to side walk and back.

On the second mosey to the side walk we stopped for 20 squats OYO.

This work out took us on a 2 mile mosey up to the round about and back while stopping along the way doing the following exercises while stopping a speed bumps for 5 burpees.  The total burpees count was 25 in total.

25 Flutter Kicks IC

25 Merkins

25 Monkey Humpers

25 Box Cutters

Bear Crawl or Lunge Walk around the outer ring of round about near school

25 CDD

25 Smurf Jack

25 Derkins

We finished up with Mary which consist of

Flutter Kicks

American Hammers

Dying Cocka Roaches

Big Boys

Time  6:15 am.

Announcements:

Rice and Beans tonight

Volunteer to Q work outs

Retreat at Flat Rock.  Reach out to Sargento

Name o rama

I took us out in prayer.

Great work today men.  Thank you for the opportunity to lead.  SYITG

Warmup

10 gravel pickers

20 Moroccan night clubs In cadence

5 Burpees

40 Rocky Balboas on the curb

Mosey to picnic shelter at bottom of hill

Grab a picnic table

20 step ups each leg

20 Dips

20 Derkins

15 step ups

15 Dip

15 Derkins

10 step ups

10 Dips

10 Derkins

5 Step ups

5 Dips

5 Derkins

Indian run to the flag, when you get tagged in the back two Burpees and take the lead.

Grab the pledge.

Go to steps at the horse ring

Calf raises 5 in each step down

Partner up for Dora in horse ring

100 Squats

200 Merkins

300 Flutter kicks

400 LBC

Head back to the parking lot, one burpee and 10 shoulder taps at each light pole

We had FNG Brandon Dimmer join us and brought the biggest truck Folsom ever had parked in its COT, so naturally he became Tonka

Prayer Requests

Wire Nuts mom

Beatle Baileys diet

Roundups wife

Gumby’s back

Def leopard

Big pappys family

Wichitas mom and his ankle (possum attack)

James Goudelock