Month: June 2023 (Page 1 of 10)

Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

Merkins

R L leg up (quads)

Leg stretch

Mosey down the street

Round 1

All workouts 1x

Mike Tyson’s x 10

PPM x 2

2 burpees

LBC’s x 15

PPM x 2

Superman pull-up x 10

PPM x 2

Hillbillies x 20

PPM x 2

Mosey back to start and over to a wall for wall work.

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 2x

Round 2

Flutter kicks x 20 count RH

PPM x 2

Diamond merkins x 10 count both

PPM x 2

Imperial walkers x 20 count both

PPM x 2

Obliques x 10,RH and LH

PPM x 2

Plank for the 6

Mosey over to parking lot

Round 3- 11’s

Squats x 10

Merkins x 1

Mosey back to start

CoT

Announcements

July 4th bootcamp rescheduled to 6-7:00 and the reading is moved to 7:20

Prayers

Norwood

Tesla’s sister

Gators M – fathers passing

Tiger’s mom

Jackson Hall

Charlie Ward- at children’s hospital of Philadelphia for treatment.

Thanks for the opportunity to lead!

Maybelline💋

Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

Merkins

R L leg up (quads)

Mosey down the street to a parking lot 

Round 1

All workouts 1x

Mike Tyson’s x 10

PPM x 2

2 burpees

LBC’s x 15

PPM x 2

Superman pull-up x 10

PPM x 2

Hillbillies x 20

PPM x 2

Mosey back to start and over to a wall for wall work.

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 2x, stopping at a parking lot on the way back 

Round 2

Flutter kicks x 20 count RH

PPM x 2

Diamond merkins x 10 count both

PPM x 2

Imperial walkers x 20 count both

PPM x 2

Obliques x 10,RH and LH

PPM x 2

Plank for the 6

Mosey over to parking lot

11’s

Round 3

Squats x 10

Merkins x 1

Mosey back to start

CoT

Announcements

Happy belated Father’s Day

Choo Choo

Freon

Tardy gras

Blueprint

Prayers

Radars sister

Anchorman’s sister in law

All of the unspoken prayer requests

Thanks for the opportunity to lead!

Maybelline💋

5 PAX joined YHC for the thunder pt test. This is what happened:

Thunder” is meant to be done with a cinder block.  Modify as needed to the kettlebell of your choice.  For the sake of growth, if you choose a kettlebell, please choose a kettlebell weight that will push you.

25 minutes – AMRAP

• 12 x Thrusters
• 12 x Curls
• 12 x American Hammers (with block, count right side only)
• 12 x Block Swings
• 12 x Bent Over Rows
• 12 x Big Boys
• 12 x Heels to Heaven
• 12 x Burpees

We will count the number of rounds we complete, and note where we stopped in the round we didn’t finish.  Each round is 96 reps, so we should be able to count up our total number of reps for the workout.

Maybelline – 5 curls
Shortsale – 6

Roscoe – 5
Spider-Man- 5
Capt Stubing – 4 American hammer
Orangeman – 4 swings

Hunchback did the standard PT test

Prayers

Hunchback

Radars sister

Norwood for his upcoming surgery

Praise for Anchorman’s sister

Thanks for the opportunity to lead!

Maybelline💋

It was a wonderful morning to SNOOZE.

Disclaimer.

Warmup
SSH, Abe Vigodas.

Pledge.
Mosey to Park at the CANOE ramp.
MNC

We moseyed back and forth on the Greenway Park. Mostly flat and paved. +/- .75 Mile each way. You vs you. Pick 1/4, 1/2 or 3/4 for your out and back. Multiple rounds of 63 total reps. Flying squirrels at start, then 15 of each CDDs, Big Boys, Shoulder taps, SSH at marker and return to start. Rinse and repeat.

Flutters and LBC at the CANOE ramp. Mosey back to flag.

Bedpan almost got swallowed up by a giant anaconda down by the river. Bedpan was super chill and ignored the evil wiggling horror and just trotted on by. Linus was so focused on his story telling, he was oblivious of the danger lurking nearby. Totally disappointed, the great serpent slithered off into the foliage to die of hunger.

Good to see the usual hard chargers: Radar, Defib, Roscoe, Short Sale, Bedpan, who all encourage me to push a little bit more.

Good to see Linus out and about.

Pleased to meet Snow Bunny. Keep pushing it will get easier.

Announcements: July 4th Yank at 0600, Folsom, Storm, regular time. Midoriyama closed.
Prayer requests: Radar’s sister, Jackson Hall, Huck, Turtleman, and Norwood.

YHC took us out.

Thank goodness, no one attempted to sing “Happy Birthday”, no clapping, no horns, and no somberos!

We Ran and walked.

Great turn out at Folsom today.

we did some block work, I think Volt crushed a few blocks  then we moseyed back to the beginning with 30 minutes of HiiT

30 exercises 40 werk and 20 rest. The music list was very relaxing and approved by all.

This morning’s installment of the Ground Assault featured six runners, two ruckers and Tesla (he’s in a class all his own!). We said the pledge and then headed out. We ran the “Loops” route today. It was good to be out in the relative cool of the morning as we all knew the day was about to heat up!

Announcements:

• July 4th workout at The Yank, 6am-7am, Reading of Declaration of Independence around 7:20am
• Next installment of F3 Dads, July 15th
• July 15th Annihilation, The Fighting Yank, 7:00am

Prayer Requests

• Norwood
• Gator’s wife, father passed unexpectedly
• friend of Termite whose son-in-law was in a serious motorcycle accident
• Tiger’s mom
• all those spoken and unspoken