Author: Pillager (Page 2 of 4)

I was doing my planning on 9/11 and was inspired to do a 9/11 themed work out. I found a great one that was heavy on the legs in honor of the men and women that climbed all the stairs of the world trade center buildings. Not that we could ever compare to those folks we can honor them.

Warm Up: SSH, Imperial Walkers, Lap around the parking lot

Thing: 100 step ups, 100 merkins, 100 step ups, 50 squats/50 lunges, 100 steps, 50 squats/50 lunges, 100 steps, 34 mike tysons (400 steps to represent the 22 flights the first responders climbed, 334 exercises for those first responders that lost their lives.)

Some time left over so we took turns calling out core exercises.

Time, COT, Announcements, Prayers

Announcements: Skating with Mayor – Saturday, JJ5k-9/24, 2nd F Lunch, Me Viet Kitchen – 9/28, Inter-Region Convergence – 10/15 at Bulldog

Prayers :  Maria Huffstetler, Red Ribbon’s M, Women that is recovering from being hit by the truck, Pillager’s M and Baby through pregnancy

Small crew for The Goat but we worked hard to get better. Started with the disclaimer and pledge and got going with a mosey up to the church parking lot.

SSH, hammies, toe touches and then some calf raises as a certain person in my life said my calves looked small

The Thing: Set 1 – 25 Plank Jacks, 30 shoulder taps, 30 lunges, 50 flutters, crab walk down and bear crawl back

Set 2 – 30 mountain climbers, 15 burpees, 25 monkey humpers, 30 dollys, broad jump burpee 10 jumps

Set 3 – 25 start jumps, 15 mountain climber merkins, 25 squats, 25 big boys, sprint to other side of lot then 10 burpees

Calf raises then mosey back to down for round two of the same.

Time

Announcements: F3 Dads at Gashouse on July 23, Still spots for F3 Dads camp August 19-21, Blood Drive August 10 at the same spot as before

Prayer – Tesla and his family

Until next time

Another glorious morning at Mt Hollywood for a beatdown. I had been out of the gloom for a couple week so it was time to punish everyone for my busyness.

Get the body moving with SSH, hammies, toe touches and then a couple laps around the lot. Pledge

The Thing: Set 1 – 25 Plank Jacks, 26 shoulder taps, 20 lunges, 50 flutters, crab walk 10 parking spaces run back

Set 2 – 26 mountain climbers, 10 burpees, 25 monkey humpers, 25 dolly, broad jump burpee 10 jumps

Set 3 – 25 start jumps, 10 mountain climber merkins, 25 squats, 25 big boys, sprint to other side of lot then 10 burpees

Run a lap around the lot.

Repeat all one time.

Time for one more set: 25 planks jacks, 10 mountain climber merkins, 25 monkey humpers, 25 dolly, crab walk 10 parking spaces then bear crawl back

Ab Time: Freddie Mercuries, Box Cutters, Banana – Supermans

Time

There are many announcements but the Pax could not remember them.

Prayer – Red Ribbon’s family friend with pneumonia, YHC Ms Anatomy Ultra Sound (Baby appears to be all good)

Until next time

Great morning for a workout. We had 5 us to start and then a late arrival.

Quick Mosey then a warm up: SSH, Arm Circles Back and Forward, Gravel Pickers, Touch the Toes, and SSH Burpees

Mosey to hoops court: At center court: Smurf Jacks, Groiners, Bobby Hurleys, LBCs x 20 then crab walk to the baseline. 3 rounds

Mosey up the road and back to court area for another round: Plank Jacks, Jack Ass Merkins, Monkey Humpers, Hammers X 20 then 10 broad jump burpees. 3 rounds

Mosey back to the flag for 30 Crunchy Frog, 30 V Ups, and a couple minutes of 6 inches.

Pledge

Announcements: CSUP that already happened

Prayers: Turtle Man and our nation for love to spread versus hate

A new week meant some new exercises. 

Warm Up: SSH, small and large arms circles, gravel pickers, SSH Burpees

Mosey around the lot a couple of times

Round 1, 3 sets of the following  20 Plank Jacks, Jackass Merkins, Monkey  Humpers, American Hammers, 10 Broad Jump Burpees

Round 2: Suicide Ladder up to 10 reps: Groiners, Squats, Big Boys

Lap around the lot

Cool down: 50 LBC, 40 Flutters, 30 VUps

Times up

Announcements: Young Life Golf Tournament on May 23, some teams need plays, ask Buckshot

F3 Dads needs Qs this summer

Prayer: Blueprints friend lost his wife, Radiohead is celebrating 14 years of marriage, Buckshot and Pillagers wives are pregnant so prayers for healthy babies

YHC is back Qing for the second time this week and theme remained similar.

SSH and Gravel pickers to get us ready

Mosey into the park with a stop for 5 burpees

Made it to the parking lot for a couple rounds of fun.

Round 1: 10 CDDs crab walk to designated spot then 10 Freddie mercurys, crab walk back then repeat for 5 rounds

Round 2: 10 Star Abs then bear crawl to designated spot then 10 squats, bear crawl back for 5 rounds

Mosey back to down with a 5 burpee stop

Round 3: Main Street – 10 Rocky Balboas then run to other end of town for 10 Mike Tysons, run back then repeat for 5 rounds

There was some time left so we did Dips until failure and some stretching

Pledge

Announcements: 18th q school, Community Foundation Run

Prayers: Orange Man’s M’s job and his manager, Tesla’s son, Mayor’s progress in health and fitness keeping focused on healthy living, Ukraine

COT and Prayer for Ukrainian people via Breaker Breaker on 3rd F channel. Applies for them and us.

Until next time, keep crab walkin

It was a beautiful Monday morning at Mt. Hollywood, we had a nice and even 13 HIMS starting off their week strong.

Started with the pledge and then some SSH and then hit a mosey down to Truist for some back lot fun.

Round 1: 10 squats then crab walk to the other side of the lot for 10 LBCs then crab walk back for 5 rounds. (Q might have called too far of a crab walk)

Round 2: Wall Sit with 30 overhead presses then lunge walk to the other side of lot for 10 werkins the lunge walk back for 5 rounds. (Werkins may not be official but it is wide arm merkins)

All this took much long than expected so quick mosey up to the wall by the school.

Round 3: 10 derkins then short run down the street and back for 10 dips the run down and back for 5 rounds total.

Made it back to the flag just in time.

Announcements: 2nd F Lunch at Pita Wheel in Dallas on  3/16, Rice and Beans each Tuesday – Use the sign up genius

Prayer: Tesla, Bos’ Wife, Termite’s brothers cancer

COT

Off we go into the gloom

First Q since my quadruple herina surgery and no better place to start than Mt. Hollywood. And I lost my wineke after the workout so not much to report here. It did feel great to be back as a Q plus we had and FNG so that got me remembering the responsibilities of a Q and plenty of mumble chatter guidance from the group.

Started with a couple laps around the parking lot as it was quite chilly then some stretches to loosen up. Then mosey over to the new and improved benches for 5 dips, 10 squats, and 15 something else then run across the lot and back. Repeat 2 more times. We moseyed to the other school for some more 5, 10, 15 and running. Then off to library for some more. Back to the flag for announcements, prayer request, and naming the FNG.  Welcome Camellia to F3. Note to future FNGs do not mention you like gardening and your favorite flower.

Prayers: Gumby Back, Huck’s Dad, Bubba Sparxx Family Covid Recovery, My Dad’s cancer treatment journey, Tesla

Announcements: Retreat Feb 18-20 – Talk to Sargento about going 12 spots left

Qs needed for Mt. Hollywood

Site Q fail has I had no one lined up. PP let me know the night before so I stepped up. I am currently operating at 35% of my athletic ability due to inguinal hernia injury and awaiting surgery.  So modified Q today.

We moseyed around Cramerton making some stops for 20 Merkins (Wide arm, normal, and diamond), 20 LBCs, and then Pax choice exercise for a 20 count. I believe we had 8 stops along the tour.

All in all it worked out.

Annoucements: JJ5K on 9/25, Bottoms Up is back at Primal this week, Goat Island Games in Cramerton this weekend, Labor Day workout at 0700 in Mcadenville.

Prayers: Orangeman’s M Traveling and COVID Safety, The people of Afghanistan and our miltary, Tesla’s family member moving to Missouri

We worked hard and did triple quarters instead of triple nickels. We wanted to get swoll. There was up and down hills with arms, abs, legs. I lost my wienke somewhere along the way.