RUN/RUCK
EQUIPPING,
BE A BUILDER OF MEN. EQUIP YOUR BROTHER FOR SUCCESS AND LEAVE NO MAN WHERE YOU FIND HIM.
ANNOUNCEMENTS.
FREIGHT 2023. POCKETS 2024 COMMON GROUND 5K MAY 26TH
Author: Pockets (Page 3 of 17)
Midoriyama 3/14/23
Warm up
Brisk Walk around the island and back.
Today we will target stretching and strengthening the lower body. Each exercise or stretch for 1 min. The switch.
Hip stretches.
Hip Flexor Stretch
Butterfly Stretch
Pigeon Pose
Yoga Squat
Leg Swings
Figure Four Stretch
Lateral Squat
Side Leg Raises
Fire Hydrants
Single Leg Glute raises
Donkey Kicks
Lower Back
Knee to Chest
Pelvic Tilt
Lying March
Bridge
Lower back Rotation Stretch
Happy Baby
Double Knee to Chest
Knee stretches
Heel and Calf Stretch
Quadriceps Stretch
Hamstring Stretch
Calf Raises
Half Squats
Hamstring Curls
Leg Extensions
Straight Leg Raises
Prone Leg Raises
Mosey to the curb for 11’s
SSH and HILLBILLIES
MIKE TYSON and TIGER SQUATS.
Prayer request
Gump.
Announcements
Community Foundation 5K , 2nd F lunch somewhere soon.
Mt. Hollywood
Warm up
10 IC
Goofball
Low Slow Squat
Toy Soldiers
SSH
Gravel Pickers
Left over Right and Right over Left
Mosey around the school to the baseball field in the back.
Perform exercises on the bleachers and run a lap around the field. 5 rounds of each set.
Exercises are:
1. Dips
Step Ups
- Bulgarian squats
Single Leg Stand Ups -
Australian Mt. Climbers
Hillbillies -
Hip Slappers
Imperial Squat Walkers -
SSH
Merkins
Mosey back to the the parking lot at the start point.
Route 66
Flying Squirrels
Squats
Mosey back to the start
Merry to finish us out.
Announcements.
Prayer request.
Old School 2/4/23
Warmup x 10
Cotton pickers
SSH
Imperial Walkers
Hillbillies
Arm Circles while I explain our next move.
Grab a folding chair and mosey down to Kotters Corner for a Triple Nickel.
Step Ups at the bottom of the hill
Run to top
Merkins at the top of the hill
Round 2 Run to the top of the hill after each set of exercises.
Single leg stand ups. 10 each leg.
Decline Merkins x 10
Flutter Kicks x 10 each leg
Grab chair and mosey to the gazebo.
Place chairs in a circle. One round of exercises and run a lap around the courthouse.
Round 1
Bulgarian squats. 5 each leg.
Decline Diamond Merkin x 10
American Hammers x 15
Round 2
Step Ups x 5
Decline Wide Arm x 10
Mountain Climbers x 15 each leg
Round 3
Single leg stand ups. 105each leg.
Decline Merkins x 10
Flutter Kicks x 15 each leg
Grab chair and mosey back to the start. Place chairs in circle again. Repeat exercise and run lap around the parking lot island. Complete all 3 rounds again.
announcements.
convergence and extinction run.
Def kept sitting in the chair!!
Thanks guys
Pockets.
Warm up.
Cotton Pickers
SSH
Imperial Walkers
Hillbillies
Arm Circles and explain the workout
Mosey to several different locations and perform the exercises in the parking spaces. Mosey around a specific route after each exercise. All work is for time.
Exercises are
Merkins x 10
Squats x 20
WW2 x 30
Flutter Kicks x 30
Lunges x 20
Diamond Merkins x 10
First spot was at the bus lot. second spot down at the football field.
Arms, Legs and AB’s. The emphasis is on form!
Reps don’t mean anything if you’re doing it wrong. Let’s get stronger, not wronger!
During the transition between the 2 locations I realized I had left my phone at the first location. As I retrieved my phone I was approached by a bus driver who came out of the school and was fussing about us. After I tried to explain our purpose and being, I quickly realized he didn’t care who we are or what kind of impact we try to be. Being that I work at schools, I had enough of his crap. I then preceded to tell him how whinny he was being. I’m working on my communication skills. Sometimes I need to just listen and move on.
Thanks guys for letting me give you a workout and helping me along the way.
Pockets
Yank 1-20-23
Mosey to the gravel parking lot across the track.
Pledge
Warm up 10 x IC
SSH
Don Q
Hillbillies
Toy Soldiers
Low Slow Squat
Arm Circles. Forward and Reverse
Ruckers take off, everyone else 10 Burpees
Let’s Mosey.
Mosey toward McDonald’s stopping at the parking lot 2 red lights up and perform 10 Burpees, continue up to the parking lot at the shopping at Aldi’s. Here we perform 11’s across the parking lot.
10 Burpees first
Exercises are,
Merkins and Seal Jacks
WW1 and American Hammers
10 Burpees
Mosey around the building for some wall work. 10 x IC.
Wall sits for 1 min.
Hip Slappers
10 Burpees
Mosey back to the hill in the park.
A word about F3 Cardinal.
He was a pastor. It says this in the article about him.
“That’s soul-filling, God-honoring, kingdom-building work, but it also left him lonely. Many of his friends were also his church members, and he needed relationships with men outside of that realm. He couldn’t always be everyone’s pastor. He needed more peer-to-peer relationships, and that’s what F3 gave him. He found men to do life with, to share life with, to conquer struggles with.”
Remember that someone out there needs you. The man next to you may be there because you are there.
10 Burpees
Triple Nickel,
LBC and Flutters
Squats and Lunges
40 Burpees together to close out for a hundred Burpees total as a group for F3 Cardinal today. 1,008 as a group.
ANN – EXTINCTION RUN
LUNCH NEXT WEEK
PRAYER REQUEST – EACH OTHER.
MABA, MAKE AMERICA BURPEE AGAIN
It says that the theme of Fall down. Get back up. Together has never been more real.
All the regions in the world know this about the Burpee; it is representative of life and the F3 credo; men falling down and getting back up, Together!!
IN KNOXKVILLE THERE WAS A BROTHER NAMED CARDINAL WHO PASSED AWAY DURING HIS VQ.
THIS WAS HIS WORKOUT.
January 11, 2023
Cardnial’s V-Q
Warm-o-Roma
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes
Workout
“Card’s Run and Repeat”
5- Burpees – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
Big Boys
Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)
10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to the sign and repeat
15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished
As a group if there is time
20- Burpees Burpee Counter 100
Run to the sign and repeat (1,200 meters complete which is ¾ of a mile)
Summery:
Total of 100- Burpees
10- Big Boys
10- Heels to Heaven
20- Crunches
20- Mt. Climbers
30- Air Squats
30- *Air Bike rides
¾- Mile run
Mary- Call Out
AOQ’s Notes…
*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.
*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.
*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complains.
*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.
PLEASE REMEMBER GUYS TO SAY YOUR OPENING STATEMENTS, CARRY PHONES AND ALWAYS WATCH EACH OTHERS BACK.
1 MILE RUN, 1776 YARDS
100 EACH EXERCISE.
MERKIN
OVER HEAD CLAPS
LBCS
DIPS
MOROCCAN NIGHTCLUBS
FLUTTER KICKS
PULL UPS
STEP UPS
SQUATS
AMERICAN HAMMERS
MOUNTAIN CLIMBERS
SHOULDER TOUCHES
PLANK JACKS
HIGH KNEES
LUNGES
SSH
100 YRD BEAR CRAWL AND 76 BURPEES.
We partnered up and completed. Also ran the mile during the workout, actually over a mile.
Warmup IC
Squats
1 Burpee
Walking Lunges OYO
1 Burpee
LBC
1 Burpee
SSH
Merkin Mile
15 Merkins then run 400 Meters.
Complete 4 rounds.
15 Squats and run 400 Meters 2x
50 LBC’s and run 400 Meters 2x
Imperial Walkers run 400 Meters 2x
Mosey back to the start.
Cool down IC
Squats
LBC
WW1
SSH
Hillbillies
Mary from the group.
The exterior we have is a by-product of the interior.
Warmup IC
Squats
1 Burpee
Walking Lunges OYO
1 Burpee
LBC
1 Burpee
SSH
Merkin Mile
15 Merkins then run 400 Meters.
Complete 4 rounds.
15 Squats and run 400 Meters 2x
50 LBC’s and run 400 Meters 2x
Imperial Walkers run 400 Meters 2x
Mosey back to the start.
Cool down IC
Squats
LBC
WW1
SSH
Hillbillies
Mary from the group.
The exterior we have is a by-product of the interior.