Fitness, Fellowship, Faith
Disclaimer
Warm-up
mosey lap around the school parking lot
Core work
mosey lap around school parking lot
The Thang
For time
20-18-16-14-12-10-8-6-4-2
Lunges
Burpees
Sit-ups
Merkins
The Pledge
Announcements
Prayer Request
YHC closed in prayer
12 runners and 2.5 ruckers
The Pledge
COT
Announcements
Prayer requests
YHC closed us in prayer
Rainy day but that doesn’t stop F3 from getting outside for a workout . Fortunately The Fighting Yank has a covered pavilion and PAX could still get a good beat down without getting soaking wet.
Disclaimer
Mosey to pavilion for a warm-up and some core stuff.
The Thang:
For time
20-18-16-14-12-10-8-6-4-2
Lunges
Burpees
Sit-ups
Merkins
time range for everyone was between 25 -28 mins
Next , EMOM as many rounds as possible rotating through the following exercises.
Sandbag 1 – cleans to o/h press
KB Swings
Slam Ball
Sandbag 2 – bentover rows
Jump Rope
KB2 – halos
Block – curls
Block – squats
Single Dead Lifts – 20lb DB
Shoulder Taps
Dips
The pledge
COT
Announcements
Prayer request
YHC closed with prayer
Disclaimer
Warm-up
The Thang
lets mosey to the Legion Post
The Pledge
Circuit 1
– Bodyweight squats: 15 reps
– Merkins: 15 reps
– Reverse lunges: 10 reps per leg
– Plank: Hold for 45 seconds
rinse and repeat 3x
Continue the mosey
Circuit 2
– Jumping lunges: 10 reps per leg
– Tricep dips: 10 reps
– Bicycle crunches: 20 in cadence
– Side plank: Hold for 30 seconds per side
rinse and repeat
Continue mosey back towards shovel flag, but one last stop for a modified Circuit 3
– Burpees: 10 reps
– Glute bridges: 15 reps
– Mountain climbers: 20 in cadence
– Russian twists: 20 in cadence
final mosey to shovel flag for COT
Announcements
Prayer requests
YHC closed In prayer
Since Maybelline was on schedule to Q and did not show, YHC took the lead as well as other PAX.
Disclaimer
Warm-up
The Thang – We did some running and some exercises were performed. At the end of the workout, we all put in the work!
The Pledge,
COT
Announcements and prayer request.
YHC closed us in prayer!
Light crowd at The Pub this morning, but we did run
COT
Announcements
Prayer request
YHC closed with prayer
Breaker Breaker
One rucker and six runners
Announcements
Prayer request
YHC closed in prayers
Warm-up was something like this:
The Pledge
The Thang:
Mosey to school building – time to stack and unstack
10 Mike Tysons – run a lap around the parking lot
10 MTs and 10 squats – run a lap
10 MTs, 10 squats, 10 A/Hs – run a lap
10 MTs, 10 squats, 10 A/Hs, 10 SSH – run a lap
10 MTs, 10 squats, 10 A/Hs – run a lap
10 MTs and 10 squats – run a lap
10 Mike Tysons, run a lap
Mosey back to shovel flag for COT
Announcements
Prayer Request
YHC closed in prayer
Breaker Breaker
Warm-up
Mosey to Four Square Church parking lot
did a handful of exercises and then continued mosey to the American Legion where we said the pledge and the. 21 merkins.
Moseyed to baseball field for some 11s up/down hill.
10 burpees at bottom of hill with 1 merkin at top. Rinse and repeat shifting reps, 9 and 2, 8 and 3, and so on until 1 burpee at bottom and 10 merkins at top.
start mosey back to school
COT
Announcements
Prayer request and praises
YHC close in prayer
While all the ruckers were out rucking a half marathon, someone had to take Q at The Bunker, I mean The Fighting Yank. YHC promised no running the day before, so forgot we were actually at the Yank where we like to get in some running during the boot camp.
Disclaimer
Warm-up
The Thang
Fellowship skip down to the bunker where there were 14 stations setup with 14 different exercises.
Find a station to start and perform that exercise for a minute, then 20 seconds to move to next station for EMOM working your way through all stations. Rinse and repeat two rounds.
Butt kicks up out of bunker back the the Yank.
The Pledge
COT
Announcement
Prayer request and praises
YHC closed us in prayer.
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