Author: Pockets (Page 9 of 17)

9 men showed on nice morning for a nice start to the day!

Warm up!

Arm Stretches

SSH x 10

Arm Circles

Leg Stretches

Cherry Pickers x 10

The Thang

Mosey to the church parking lot next door to find the parking lot had some chalk marks on it.  

9 AB exercises and Burpees. 2 rounds. Each exercise is wrote in a parking space. Perform five Burpee‘s and the ab exercise in each parking space. Then move onto the next. Pause after each round for some stretching. on the second round do 6 Burpees. 

AB exercises are.

Sit-up twist.

Flutter Kicks.

LBC.

Freddie Mercury.

Leg Raises.

American Hammers.

Plank Jacks.

Mnt. Climbers.

Turtle Crunch.

To complete the July AB challenge, we must do a third round of the AB exercises only.

Return to start.

Ab and Burpee challenges complete for the day!!!

Freight service project

Thanks guys!!

1. We combined work with the Bunker. Good tough workout co-Qing with Hipaa. I helped with completing the Ab and Burpee July challenges. Hipaa gave us some great teamwork exercises.

9 of us on a fiery fourth of July.  Some showed early and some showed late. Some ran long, some rode long, I did July Ab challenge and run as well.

Good work men!!

We then merged into the Ingles and proceeded to talk Q-source. Thanks guys for all you do!!

Pockets.

Burpee and AB challenges.

Slow mosey with bricks to each designated spot for Burpees and AB work. Carry Bricks the whole workout. Nine total spots.

Spot

1. 11 Burpees @ 15 Flutter kicks. IC
2. 11 Burpees @ 15 LBC
3. 11 Burpees @ 15 Leg Raises
4. 11 Burpees @ 15 PlankJacks IC
5. 11 Burpees @ 15 American Hammers IC
6. 11 Burpees @ 15 Mnt Climbers IC
7. 11 Burpees @ 15 Sit-Up Twist both sides.
8. 11 Burpees @ 15 Turtle Crunch
9. 12 Burpees @ 15 Freddie Mercury

Warm Down. IC

SSH x 15 with bricks

Arm Stretch

Overhead Claps x 15 with bricks

Arm Stretch

Squats x 15

Leg Stretch

PROPER Toy Soldiers x 15

Leg Stretch

Good work guys!!

Warm up!

Arm Stretches

SSH x 10

Arm Circles

Leg Stretches

Cherry Pickers x 10

The Thang

Mosey to First Baptist Church 

9 AB exercises and Burpees. 2 rounds. Each exercise is wrote in a parking space. Perform five Burpee‘s and the ab exercise in each parking space. Then move onto the next. Pause after each round for some stretching. 

AB exercises are.

Sit-up twist.

Flutter Kicks.

LBC.

Freddie Mercury.

Leg Raises.

American Hammers.

Plank Jacks.

Mnt. Climbers.

Turtle Crunch.

To complete the July AB challenge, we must do a third round of the AB exercises only.

Return to start.

Warm down with Marry and 10 Burpees.  

Ab and Burpee challenges complete for the day!!!

Bos collecting shoes and trash.

Freight service project

Thanks guys!!

Hot out and a lot to do. I didn’t do any EC today. As the PAX came in it was evident the was going to be plenty of mumble chatter. Lets begin!

Warmup.

Hillbillies

Toy Soldiers

Grass Pickers

Overhead Claps

One leg dead lifts

5 Burpees

Mosey to the parking lot by the playground were there was chalk. Burpee suicides.

I have the parking lot marked beginning and end. Just do Burpees!

Mosey across the parking. 

10 exercises, 10 reps for 10 rounds. Mosey across parking lot in between rounds.

Merkins

Squats

HillBillies

Nolan Ryan’s

Toy Soldiers

Moroccan Nightclubs

CDD

Imperial Walkers

SSH

Mnt. Climbers

Mosey to the first light pole and back for the next round. 

Stopping after 6 rounds it was time to move on.

Air press and Burpeethon  2-1 ratio.

2 Air presses

1 Burpee

4 Air presses

2 Burpees

6 Air presses

3 Burpees

Continue pattern till Burpees reach 5 and Air presses reach 10. 

Mosey to the playground.

Burpees and Pull ups. 2 to 1 ratio.

1 Burpee-  2 pull ups

2 burpees- 4 Pull ups

continue till burpees are at 5 and Pull ups at 10

Mosey back to the start. for some marry and stretching 

announcements

F3 dads July 17th cookout as well.

Check out prayer request in slack.

Good mumble chatter today!! no music needed and time flew by.

Love ya brothers!

Pockets.

Not sure who would show and I  haven’t been able to be there in a while, I was eager to be there and push with the downtowners.

Warmup. 

HillBillies

Toy Soldiers

Grass Pickers

Overhead Claps

One Leg Deadlifts

5 Burpees

Mosey over to a parking lot that the Q has picked out. 

10×10 with music!

10 exercises, 10 reps for 10 rounds. Mosey across parking lot in between rounds. We got through half the rounds before moving on. 

Merkins

Squats

HillBillies

Nolan Ryan’s

Toy Soldiers

Moroccan NightClubs

CDD

Imperial Walkers

SSH

Mnt. Climbers

Stay in the lot for some new exercises. 

OverHead Claps and Burpees. 2-1 ratio.

2 OverHead Claps

1 Burpee

4 OverHead Claps

2 Burpees

6 OverHead Claps

3 Burpees

Continue pattern till Burpees reach 10 and claps reach 20. 

Mosey to the road for some Burpee suicides.

Mosey back to the start for some Mary and stretches. 

 Announcements.

F3 dads July 17th cookout as well.

prayer request list is on the Slack channel.

thanks guys!!

showing up I find several PAX getting their EC in. If they only knew what was next!

Warmup was given to  the boot camp Q . After some stretching let’s roll! 

Mosey up to the church and find a good parking lot, maybe. 

10×10 with music!

10 exercises, 10 reps for 10 rounds. Mosey across parking lot in between rounds. We got through half the rounds before moving on. 

Merkins

Squats

HillBillies

Nolan Ryan’s

Toy Soldiers

Moroccan NightClubs

CDD

Imperial Walkers

SSH

Mnt. Climbers

Mosey to other parking lot at Presbyterian church.

OverHead Claps and Burpees. 2-1 ratio.

2 OverHead Claps

1 Burpee

4 OverHead Claps

2 Burpees

6 OverHead Claps

3 Burpees

Continue pattern till Burpees reach 10 and claps reach 20. This is where the EC started hurting. 

Mosey to steps. Calf blowout!

5 Calf raises on each step. Finish at the top.

Mosey back to the start for some Mary. 

 Announcements.

F3 dads July 17th cookout as well.

prayer request list is on the Slack channel.

thanks guys!!