Author: Brian Cole (Page 5 of 5)

Somehow I was lucky enough to get all 4 Canoes to show up for my Tuesday Q,  Sister Act, Slaw, Ball Joint and Wichita 😂

Warmup

Arm circles forward

Arm Circles backwards  “Curves Workout” according to SA

Gravel pickers

20 SSH in cadence

20 merkins

15 SSH in cadence

15 merkins

10 SSH in cadence

10 merkins

5 SSH

5 Merkins

Mosey to picnic shelter

20 squats

20 lunges

20 step ups

40 calf raises

X2

Bearmuda Triangle

Three cones forming a circle 20 yards apart (roughly lol) One burpee at first cone, bear crawl to second cone and do two burpees, bear crawl to 3rd cone and do 3, made two laps ending in 7 burpees

Bruce Lee

1. American hammers
2. Leg raises
3. LBC’s
4. Penguins
5. Crunchy frogs
6. 100’s

20 reps each, 3 sets

Bruce Lee did 7 sets escalating the reps to 90 by the end.

Too much time left so we made another lap in the Bearmuda triangle

Dirty 11’s CDD’s on one side, burpee in the middle each way and  big boys on the other side  

Pledge of Allegiance

Sarlacc took us out in prayer.

Prayer Requests

Roundup and The Parker family

Wichita’s mom

Gumby

Def leopard

Goudelocks

Warmup

Arm circles forward

Arm circles backwards

Gravel pickers 10 in cadence

22 Merkins for the vets Wichita w/Cadence

5 Burpees at each light pole up to flag pole count the intersection  for a total of 50

Pledge of Allegiance

Partner at upper lot, Booyah Merkins 1 at top circle out at meet at bottom of Parking lot do 2, back top for 3, continue till 10 count

Dirty 11’s in upper lot, imperial walker squats and CDD’s burpee at the island

Head back to tennis court 5 V ups and 5 big boys at each light pole

Line up In the tennis court one burpee,  bear crawl or NUR across courts, add a burpee at each court.

Do two burpees to finish 100 burpees for 100th post.

Circle up for 5 min of Mary

Announcements

Slots left on SMR

Plenty of Races coming up

Prayer request

Tool times daughter

Stogies wife

Goudelock

Roundup and his wife and the whole Parker family

Tonkas Grandma

Wichita took us out in Prayer

Name the FNG

Justin Huggins “Striper” long I sound he isn’t a dancer Haha.

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

WARM UP

10 Gravel pickers In cadence

Side straddle hop IN cadence 20 count

5 Burpees on your own

SSH 15

5 burpees

SSH IC 10

5 burpees

SSH IC 5

5 burpees

Mosey to Flag Pole on the way to the top stop at every light pole  10 squats 20 LBC

Pledge at pole

Mosey to parking lot

Dirty 11’s  CDD and Big Boys, make sure to catch thy Burpee in the middle

Mosey back to tennis courts, on the way down catch 10 Merkins and 10 hillbillies at each light pole

Partner up in tennis court at the half way point

Do one Booyah merkin run opposite ways meet back do 2 Booyah Merkins at middles and so on to 10

The Cherry on Top, Sarlacc sending us in to the COT with Cherry Pickers.

1 Thessalonians 5:11 — Therefore encourage one another and build one another up, just as you are doing.

The verse is telling Christians to continue to encourage and lift up fellow followers of Jesus. The church of Thessalonians was already doing this but Paul was reminding them to keep going. I picked this verse to share this morning because I feel Its everything I love about coming to F3 workouts. Everyone is always building one another up. Whether it’s a fist bump or a “good work” after putting everything you have into a workout it makes you want to come out here and try alittle harder the next time. Coming has made me try to hold myself more accountable,  be a better listener and get alittle closer with God.  Y’all did that through encouragement. So always keep building each other up “just as you are doing”.

Announcements: Q school Jan 22nd, 2nd F lunch wed 19th noon @Buffalo Wild Wings, Feb 18-20 retreat in Flat Rock, May 14th Jump off Rock 1/2 marathon, Stogie Savage Race June 4th. Check out prayer list channel on Slack.

Prayer Requests: Big Pappy and his Mom, Wire Nuts wife and family, Gumby, Silas’ coach’s family, Wichita’s Mom, Round ups wife. Mayors wife.

Sarlacc took us out in prayer